Cincinnati Strength & Conditioning
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
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A. Power snatch clusters, 3 x 1.1.1 moderate; :10 between singles, 2:00 rest
B. Clean-grip deadlift, 1-1-1, 41X1; 2:00 rest
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5 rounds for time w/partner:
200m run
10 jumping switch lunges
rest while partner works
10 sandbag or plate ground-to-overhead
10 burpees
rest while partner works
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gun show
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A. Power snatch, 3-3-3-3-3 moderate touch-and-go; begin a set every 2:00
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4-8 sets even according to feel, call it before things drop off:
5/3 muscle-ups
200m run
2:00 rest
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3 sets @ very easy pace:
300m ski erg
400m row
.5 mile Assault Bike
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Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
5 rounds for loads/reps:
:90 of (3 power snatches or power cleans (your choice) + max double-unders in remaining time)
:90 rest
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3 sets for reps:
:60 wall walks or handstand push-ups if proficient
:60 kettlebell swings – your choice weight
:60 rest
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5:00-10:00 coach-led mobility work
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A. Power snatch, build quickly to a single @ 80% max – nothing above!
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Every :60 for 15:00 (5 sets of each):
1st: 3 touch-and-go power clean & jerks, moderate up to 185/125
2nd: 30-60 double-unders
3rd: :30 row, bike, or ski erg @ 90% aerobic effort
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3 rounds not for time:
15 reverse hypers
6-8 DB bench press, 11X1
6-8 DB bent-over rows
OR if 17.2 yesterday:
For time(s):
75 row calories
4:00 rest
60 row calories
3:00 rest
45 row calories
2:00 rest
30 row calories
:60 rest
15 row calories
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3 sets not for time:
15 light reverse hypers
:30/side plank
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10:00-20:00 mobility work of choice
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A. Power snatch, build quickly to a single @ 75% max – nothing above!
B. Clean pull clusters, 3 x 1.1.1 starting @ 90% clean max and building a bit from there as long as speed at hips is there…; :10 between singles, 2:00 rest
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Every 3:00 for 3 sets:
.5 mile Assault Bike
10 overhead squats, 65/45
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Every 3:00 for 3 sets:
30/20 row calories
10-15 handstand push-ups
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3 rounds not for time:
:20 heavy med ball bear hug hold
:20 L-sit accumulation
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A. Power/muscle snatch, 5 x 9 @ 75/53; begin a set every :60
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3 sets steady:
75 double-unders
15 deadlifts, 135/85
10-15 handstand push-ups
2:00 rest
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3 sets even:
200m run
15 box step-up/step-down, 24/20
10-15 CTB pull-ups – fast singles if you plan to go that route in the Open
2:00 rest
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