Cincinnati Strength & Conditioning
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions
B. Back squat, build to a tough double (not max, just heavy for today), 20X1
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3 sets:
2:00 of (5 challenging handstand push-ups [kipping, strict, parallette, etc.] + 5 power cleans moderate up to 185/125)
:60 rest
400m run @ 90% aerobic
:60 rest
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3 rounds not for time:
50 double-unders
:30 Sorensen
1-3 rope climbs
Post results to comments.
3 sets not for time:
5-10m handstand walk or :30 tripod headstand hold
5 dragon flags
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For 12:00, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 1 power snatch, 80-90% 1RM
Odds: 1 power clean, 80-90% 1RM
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AMRAP in 18:00 w/a partner, trade off as desired by only 1 partner works at a time:
20 kettlebell swings
20 burpees
20 row calories
200m run
30 kettlebell swings
30 burpees
30 row calories
300m run
40 kettlebell swings
40 burpees
40 row calories
400m run
and so on…
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optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
Every 2:00 for 12:00 (3 sets of each):
1st: 1 power clean + 2 front rack alternating reverse lunges + 1 front squat, all tough
2nd. 6-8 total (3-4/side) seesaw DB bench press (non-working arm stays @ lockout)
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3 rounds for reps – keep a running tally and score as total reps perfomed:
:40 pull-ups
:20 rest
:40 wall balls
:20 rest
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3 rounds not for time:
:30/side plank
25 band good mornings or 10-15 light reverse hypers
Post results to comments.
SCHEDULE NOTICE: there will be no coached 630PM class this evening, though the gym will still be open – Emily & Chelsea will both be able to answer any questions re: the training, through will not be actually coaching
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
A. 1 power clean + 2 front rack alternating reverse lunges + 1 front squat, 8 x 1 moderate; begin a set every :90
B. Seesaw DB bench press (non-working arm stays @ lockout), 3 x 8-10 (4-5/side); 2:00 rest
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8 rounds for reps:
:20 push-ups
:10 rest
:20 sit-ups w/feet anchored and fingers touching temples throughout
:10 rest
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3 rounds not for time:
:30/side plank
25 band good mornings or 10-15 light reverse hypers
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Power clean & split jerk, build to a moderate/tough single for the day – not a true max
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For time:
21 strict handstand push-ups or perfect ring push-ups
500m row
15 strict handstand push-ups
500m row
9 strict handstand push-ups
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3 rounds not for time:
50 double-unders
30 band good mornings
10 strict toes-to-bar
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Clean & jerk, build to a heavy single for the day
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5-4-3-2-1 for time:
Power clean, 80% of 1RM up to 225/145
Muscle-ups
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3 rounds not for time:
25 band good mornings
10-15 handstand push-ups or 5 wall walks
Post results to comments.