Cincinnati Strength & Conditioning
A. 1 high hang squat snatch + 1 hang squat snatch from below the knees, 3-5 x 1 moderate/fast; begin a set every 2:00
B1. Back squats, 3-3-3, 20X1; :90 rest
B2. Weighted strict pronated pull-ups, 3 x 2-3, 21X0; :90 rest
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5 rounds steady as skill work – focus is on footwork/positions/breathing:
1-2 rope climbs
:30 L-sit accumulation
200m run
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3 sets:
15 light reverse hypers
rest as needed
Post results to comments.
A. High hang squat snatch, 6 x 1 moderate/fast; begin a rep every :90
B1. Back squats, 5-5-5, 20X1; :90 rest
B2. Weighted strict pronated pull-ups, 3 x 3-4, 21X0; :90 rest
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For reps & time:
4 sets of (:30 med ball bear hug squats + :30 rest)
2:00 rest
600m run
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3 sets:
1-3 rope climbs – focus on proper footwork or legless kip if already proficient w/legs
:30 rest
max L-sit on parallettes
:30 rest
Post results to comments.
A. Squat snatch, build to a tough single for the day without forcing anything
B. 1 & 1/4 back squats, 2-2-2-2; 2:00-3:00 rest
C. Weighted strict pronated pull-ups, 3 x 4-6, 21X0; 2:00 rest
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10 rounds for time w/a partner, alternate full rounds so each partner completes 5 (5 rounds w/1:1 work:rest if going solo):
10 toes-to-bar
15 wall balls. 30/20 to 10/9
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3 sets:
1-2 rope climbs – focus on proper footwork or legless kip if already proficient w/legs
:30 rest
max L-sit on parallettes
:30 rest
Post results to comments.
A. Squat snatch, 3-6 x 1 @ 90+% 1RM – crisp reps more important than load, don’t force anything; begin a rep every 2:00
B. 1 & 1/4 back squats, 3-3-3; 2:00-3:00 rest
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For reps:
5:00 strict pronated pull-ups
5:00 rest
5:00 wall balls, 30/20 to 10/9
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3 sets:
1-2 rope climbs
:30 rest
max L-sit on parallettes
:30 rest
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
Every :90 for 12:00 (4 sets of each):
1st: 15m DB walking lunges (hands @ sides)
2nd: max L-sit up to :30
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12:00 @ 80%:
10 alternating DB rows from plank position
200m run
40 double-unders
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
A. Squat snatch, 3-6 x 1 @ 85-95% 1RM – crisp reps more important than load, don’t force anything; begin a rep every :90
B. 1 & 1/4 back squats, 5-5-5; 2:00-3:00 rest
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For 20:00:
Evens: 5-8 CTB pull-ups – focus on rhythm, same reps as last week if you completed all sets
Odds: 10 wall balls, 30/20 to 10/9
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Every 2:00 for 3 sets:
max L-sit up to :30
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3 sets:
8-10/side DB external rotations
rest as needed
Post results to comments.