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 14:00 (7 sets):
1 squat snatch starting moderate and building to tough
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Every 2:00 for 14:00 (7 sets):
1 squat clean starting moderate and building to tough
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Not for time:
60 strict pull-ups, change grip each set (sup/pro/mix, adjust width)
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Every 6:00 for 3 sets:
:45 Assault Bike @ 95-97% effort
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Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)
Every 3:00 for 15:00 (5 sets):
3-5 front squats, 40X1 – get in a little bit of easy double-under practice during the rest
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For time w/10:00 cap:
700m row
50 alternating reverse goblet lunges, moderate up to 53/35
30 toes-to-bar or sit-ups
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5:00-10:00 mobility work – coach-led
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Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [10 DB Cuban presses + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow
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Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc.
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3 sets for reps:
:60 strict pull-ups or perfect CTB Australian pull-ups or muscle-ups
:60 rest
:60 overhead plate walking lunges
:60 rest
:60 row calories
:60 rest
:60 double-unders
:60 rest
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5:00-10:00 coach-led mobility work
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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
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 10 jumping switch lunges or unweighted walking lunges)
10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc.
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AMRAP in 7:00:
7 toes-to-bar or sit-ups
14 kettlebell swings, moderate
21 air squats
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3 rounds not for time:
:30/side plank (hand or forearm)
15 band good mornings, hip extensions, or reverse hypers
5:00-10:00 mobility work of choice
Post results to comments.