Cincinnati Strength & Conditioning
A. Front squat, 2-2-2-2-2 build so only last double is tough; begin a set every 3:00
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3 sets for reps, pick up where you left off:
2:00 of (5 muscle-ups + 10 DB thrusters @ 50/35/hand + 50 double-unders)
:60 rest
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Every 3:00 for 3 sets:
:60 row hard
200m run
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10:00 easy cool-down and/or mobility
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If planning on repeating 17.4 tomorrow, perform only light cyclical work on bike, rower, or ski erg mixed in w/mobilty & easy plank and Turkish get-up work. If not repeating, or repeating on Monday, complete the following:
3 rounds not for time:
5m bear crawl
5m crab walk
10 goblet squats
10 Russian kettlebell swings
10 alternating goblet reverse lunges
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For completion/movement quality:
50 double-unders
10/5 muscle-ups
40 double-unders
8/4 muscle-ups
30 double-unders
6/3 muscle-ups
20 double-unders
4/2 muscle-ups
10 double-unders
2/1 muscle-up(s)
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3 sets:
10-20 light reverse hypers
:30 hollow hold or rock
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gun show
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A. Front squat, 3-3-3-3-3 build so only last triple is tough; begin a set every 3:00
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3 sets:
3-5 muscle-ups
9-15 handstand push-ups
:60 rest
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For time – begin immediately after final :60 rest from the 3 rounder:
50 double-unders
50 row calories
50 wall balls, 30/20 to 10/9
50 double-unders
OR
500m row
40 wall balls, 30/20 to 10/9
300m row
20 wall balls
100m row
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Adjustments will be made for those who did not repeat 17.2 on Monday…
A. Squat snatch, 6-8 x 1 @ 70-80% max; begin a rep every :45
B. Squat clean & jerk, 6-8 x 1 @ 70-80% max; begin a rep every :45
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5:00-10:00 ring muscle-up tech work – keep volume low, cut all-together if hands are hurting from 17.2
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3 rounds for reps:
2:00 of (10 handstand push-ups + 20 wall balls @ 20/14 to 10 + 40 double-unders)
:60 rest
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For time @ 80-90% – begin immediately after final :60 rest from the 3 rounder:
400m run
30 Russian kettlebell swings, 70/53
200m run
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Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side 1-arm bent-over DB rows + 10 jumping switch lunges)
AMRAP in 12:00:
50’ walking lunges w/DB @ shoulders
16 toes-to-bar
8 DB power cleans
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5:00-10:00 mobility work – coach-led
* just like last week, there will be lots of options here! If registered for the Open, check your division’s standards for DB load and movement variations (there are TTBs, hanging leg raises, bar muscle-ups, CTB, chin-over-bar pull-ups)… for those not registered, select a DB load that is appropriate for consistent movement w/minimal rest between reps/sets…
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A. Squat snatch, 6 x 1 @ 70-75% max; begin a rep every :45
B. Squat clean & jerk, 6 x 1 @ 70-75% max; begin a rep every :45
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9:00 @ steady effort:
120 double-unders
60 wall balls, 20/14 to 10/9
Muscle-ups in remaining time
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For calories:
:60 row, Assault Bike, or ski erg – your choice, all-out!
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