Cincinnati Strength & Conditioning
A. Split jerk, 10:00 tech work @ moderate loads
B. Power clean, build to a tough touch-and-go 8
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For time:
21/15 strict handstand push-ups or 9 wall walks
2:00 rest
15/10 strict handstand push-ups or 6 wall walks
:60 rest
9/5 strict handstand push-ups or 3 wall walks
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For time:
400m run
30 burpees
200m DB Farmer’s walk, heavy
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3 sets not for time:
15 light reverse hypers
:30 L-sit
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10:00 mobility work of choice
Post results to comments.
A. Squat snatch, build to a heavy single in no more than 3 attempts above 80% of 1RM
B. Back squat, 3-3-3-3 building so that only last two sets are above moderate (still no grinding out of the hole, though); begin a set every 2:30
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5 sets:
3 bar muscle-ups
3 CTB pull-ups
3 toes-to-bar
:60-2:00 rest – goal is unbroken sets, adjust numbers to make reasonable
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3 rounds for time:
15 glute-ham sit-ups
6 med ball over the shoulders, 150/100
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For time:
30 Assault Bike calories
2:00 rest
20 Assault Bike calories
:60 rest
10 Assault Bike calories
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10:00 mobility work of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets @ easy pace of (5 pull-ups + 10 push-ups + 15 air squats)
Every :90 for 15:00 (5 sets of each):
1st: 5/4/3/2/1 front squats – 1st set 5, 2nd 4… 5th is a heavy single
2nd: 6-8 alternating DB rows from plank
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AMRAP in 8:00:
8 toes-to-bar
8 DB thrusters, tough
40 double-unders or single-unders
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5:00-10:00 mobility work – coach-led
Post results to comments.
long, unplugged hike and/or swim/walk/bike
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20:00-30:00 mobility work of choice
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food prep!
30:00 easy row, bike, ski erg
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3 sets not for time:
15 light reverse hypers
:30 L-sit
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20:00 mobility work of choice
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
5:00-10:00 specific movement prep – coach-led
10 rounds for time*:
9 thrusters, 95/65
35 double-unders
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5:00-10:00 mobility work – coach-led
* if registered for the Open, check your division’s standards for loading & movement variations… for those not registered, select loading/movement variation that allow for the work to be completed in roughly 20:00
Post results to comments.