Cincinnati Strength & Conditioning
5:00-10:00 pistol & bar muscle-up practice
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A. 1 hang squat snatch + 1 overhead squat, build to a heavy set
B. Unsupported 1-arm DB row (not on a bench), 3 x 5-6/side; :45 between sides
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2 sets:
:70 row @ 97% effort
7:00 walk rest
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Not for time:
400m sandbag carry, switch sides every 100m
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (45′ forward bear crawl + 45′ reverse bear crawl + 10 dead bugs)
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work
A. 1 snatch (squat if possible, otherwise power) + 1 overhead squat, 6 x 1 moderate/tough; begin a set every :90
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 7 sets – same movement/reps as last week
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For reps:
4:00 toes-to-bar
:60 rest
3:00 wall balls, 20/14 to 10/9
:60 rest
2:00 double-unders
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3 rounds not for time:
:10-:15/side star plank
10 supermans w/pause @ top
Post results to comments.
A. Overhead squat, build quickly to moderate/tough single, 22X1
B. Sandbag walking lunges, 3 x 10-15m smooth & controlled (can double up on bags if these are easy); 2:00 rest
C. Unsupported 1-arm DB row (not on a bench), 3 x 6-8/side; :45 between sides
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3 sets:
:60 row @ 97% effort
6:00 walk rest
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 deadbugs]
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work
A. 1 hang snatch (squat if possible, otherwise power) + 1 overhead squat, 6 x 1 moderate/tough; begin a set every :90
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 6 sets – same variation and reps as last week
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For time:
30 kettlebell swings, 53/35
500m row
30 burpees w/jump or step over the erg
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3 rounds not for time:
12 weighted Russian twists on ground (L is 1, R is 2, back to L is 3, and so on…)
:30 Sorensen hold
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))
Overhead squat practice/tech work – coach-led w/pvc pipe or empty bar
10:00 @ 70-80% of (10 pull-ups + 20 wall balls + 40 double-unders)
5:00 rest
10:00 @ 70-80% of (250m row or .5 mile Assault Bike or 200m run + :30 front leaning rest on ground + 30m heavy Farmer’s walk)
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
A. Overhead squat, build quickly to moderate/tough double, 22X1
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Every :60 for 15:00:
1st: 3-6 L-sit pull-ups or strict toes-to-bar
2nd: 6 burpee box jump over w/step-down, 24/20
3rd: 10 sandbag squats – hold any way
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3 sets:
:50 row @ 97% effort
5:40 walk rest
Post results to comments.