Cincinnati Strength & Conditioning
10:00 bar muscle-up & pistol practice – back & forth between the 2, nothing fatigued…
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Every 2:00 for 12:00 (6 sets):
2 touch-and-go squat snatches starting moderate and building to a tough double
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Every 2:00 for 12:00 (6 sets):
2 squat cleans starting moderate and building to a tough double
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Not for time:
55 strict pull-ups, change grip each set (sup/pro/mix, adjust width)
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Every 6:00 for 3 sets:
:40 Assault Bike @ 95-97% effort
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3 rounds not for time:
1 bar muscle-up + 2 strict pull-ups + 3 CTB pull-ups + 4 toes-to-bar OR 5 pull-ups + 5 toes-to-bar
10-14 alternating pistols
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Every :90 for 15:00 (10 sets):
1 squat snatch starting @ 65% building up to 80-85% max
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Every :90 for 15:00 (10 sets):
1 squat clean starting @ 65% building up to 80-85% max
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Every 5:00 for 4 sets:
:30 Assault Bike @ 95-97% effort
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Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
A. Snatch, 10:00 coach-led tech work
B. Weighted pull-up, build to a heavy single in 8:00 or if no strict pull-up then 8 x :05-:10 chin-over-bar hold beginning every :60
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AMRAP in 5:00:
5 toes-to-bar
10 push-ups
15 air squats
OR
AMRAP in 5:00:
5 handstand push-ups
10 alternating pistols
15 toes-to-bar
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5:00-10:00 independent mobility work of choice
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3 rounds not for time:
10-15 toes-to-bar
10 alternating pistols
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Every 2:00 for 16:00 (8 sets):
1 squat snatch starting @ 65% building to 80-90% max
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Every 2:00 for 16:00 (8 sets):
1 squat clean starting @ 65% building to 80-90% max
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Every 5:30 for 3 sets:
:35 Assault Bike @ 95-97% effort
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A. Squat clean from blocks (bar just off ground), build to a moderate single – no misses
B. Front squat, 2-2-2-2 building so only last double is tough, 20X1; 3:00 rest
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AMRAP in 10:00:
12 toes-to-bar
16 alternating pistols
48 double-unders
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3 sets not for time:
9-12 moderate reverse hypers
:30/side plank
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Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 4-6/side pistols or shrimp squats)
A. Squat clean, 8 x 1 moderate/tough according to your skill/comfort, nothing ugly; begin a rep every :90
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4 sets for reps:
:60 DB man-makers, moderate/tough (1 = 1 push-up + 1/side row + 1 thruster)
:60 rest
:60 row calories
:60 rest
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.