Cincinnati Strength & Conditioning
A. Power snatch, build quickly to a tough single – no misses
B. Power clean, build quickly to a tough single – no misses
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Complete the following in teams of 3, w/only 2 working at a time:
4000m row
40 wall walks
400 double-unders
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gun show
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Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
Every :90 for 15:00 (5 sets):
1st: 1 tough power clean
2nd: max unbroken strict pull-ups or 10 tough Australian pull-ups
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6 rounds for time:
15m Farmer’s walk, tough
9 burpees
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5:00-10:00 coach-led mobility work
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3 rounds not for time:
3 dead hang to inverted w/controlled descent
1/side Turkish get-up
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A. Back squat, build quickly to a moderate double
B. Power clean & push jerk, 5 x 1 light/moderate touch-and-go at shoulders; begin a set every :60
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For time – adjust loads as needed:
21 power cleans, 135/85
21 row calories
21 burpees over the rower
3:00 rest
15 power cleans, 165/105
15 row calories
15 burpees
3:00 rest
9 power cleans, 195/125
9 row calories
9 burpees
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ab/low back work of choice
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Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
Every :60 for 14:00 (7 sets):
1st: 1 tough power clean
2nd: 1-3 wall walks or 3-6 strict ring dips or 3-6 strict handstand push-ups
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Every :60 for 14:00 (7 sets):
1st: 3-6 touch-and-go deadlifts, start @ final power clean weight a bit just a bit from there – goal is efficient movement like last week
2nd: :30 steady bar-facing burpees
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5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
Every :90 for 15:00 (5 sets):
1st: 1 power clean – build to a tough single
2nd: :30 perfect push-up, ring dip, or handstand accumulation
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Every :60 for 12:00 (6 sets):
1st: 4-6 touch-and-go deadlifts, light/moderate – goal is efficient, solid movement over load
2nd: :30 front leaning rest on ground
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5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
Every :90 for 12:00 (4 sets):
1st: 2 power clean singles (drop and re-set each rep)
2nd: 4-5 DB floor press @ 3010 or ring dips @ 3010
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Every :60 for 16:00 (4 sets):
1st: 5 L arm DB/KB snatches
2nd: 5 R arm DB/KB snatches
3rd: :30 L arm side plank (hand or elbow)
4th: :30 R arm side plank (hand or elbow)
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5:00-10:00 coach-led mobility work
Post results to comments.