Cincinnati Strength & Conditioning
10:00 pistol & bar muscle-up practice
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A. Axle overhead walking lunges, build to a very heavy 15m
B. Standing hand-over-hand sled pull, 4 x 10m tough but lats doing most of the work rather than torso/hips; :90-2:00 rest
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Every 2:00 for 5 sets:
10 toes-to-bar
30 double-unders
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3 sets:
:15 prowler sprint outside
2:45 walk rest
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Not for time:
400-800m sandbag or med ball carry, switch sides every 100m
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls]
Every :90 for 15:00 (5 sets of each):
1st: 2-3 front squats, 20X1
2nd: :45 double-under technique work
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For reps/time
8 sets of (:20 perfect air squats + :10 rest)
2:00 rest
600m run
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3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 nose-to-wall or tripod hold
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Squat clean, 15:00 to build to a tough single – not necessarily a max, but if things are moving well, go for it…
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5 rounds:
1-2-3-4 of [handstand push-ups (strict if possible) + power cleans light/moderate up to 185/125]
:60 rest
200m run
:60 rest
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3 rounds not for time:
6-9 moderate reverse hypers
15m/side 1-arm Farmer’s walk, up to 100/70
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side light/moderate kettlebell snatch + :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 fun or make-up conditioning work if not in tomorrow
Post results to comments.
10:00 pistol & bar muscle-up practice
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A. Axle overhead walking lunges, 4 x 10m (length of rig); 2:00-3:00 rest
B. Standing hand-over-hand sled pull, 4 x 15m tough but lats doing most of the work rather than torso/hips; :90-2:00 rest
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Every 10:00 for 3 sets – goal is even times across:
1200/1000m row
30 burpees or .6/.5 mile Assault Bike
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Optional, not for time:
400-800m sandbag or med ball carry, switch sides every 100m
Post results to comments.
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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For 10:00 – set up 2 bars here or select weights within the range than can adjust easily/quickly minute-to-minute:
Evens: 2-3 power snatches, 70-80% 1RM
Odds: 2-3 power cleans, 70-80%
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AMRAP in 15:00 w/a partner, partners alternate completed rounds throughout:
15 row or Assault Bike calories
12 alternating DB snatches or med ball to shoulder
9 burpees
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optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
Post results to comments.