Cincinnati Strength & Conditioning
10:00 pistol & bar muscle-up practice
+
A. Axle overhead walking lunges, 3 x 15m (length of rig); 2:00-3:00 rest
B. Unsupported 1-arm DB row (not on a bench), 3 x 3-4/side; :45 between sides
+
5 rounds for reps, score as lowest rounds of burpees + lowest round of calories:
:60 burpees
:60 rest
:60 row
:60 rest
+
Not for time:
400-800m sandbag 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
+
A. 1 power snatch + 2-3 touch-and-go power cleans (at same weight you snatched), 6 x 1 tough (based on snatch); begin a set every :90
B. 1 clean-grip deadlift + 1 clean high pull, 5 x 1 @ clean max; :10 between movements, begin a set every 2:00
+
For time w/a partner, split all work as desired w/only 1 partner working at a time:
1000m row or 800m run
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
800m run or 800m run (whichever you didn’t do first)
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
+
optional:
400m sled drag, moderate
Post results to comments.
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
A. Power clean, build to a heavy single
B. 1 clean-grip deadlift (no pause this week) + 1 clean high pull, 5 x 1 starting @ best load in A and adding each set if things are crisp; :10 between each rep, begin a set every 2:00
+
3 rounds for time w/a partner, split all work as desired w/only 1 partner working at a time:
20 alternating DB snatches or sandbag/medball to shoulders (don’t drop the bags!)
30 burpees
800m run
+
bis, tris, and abs
Post results to comments.
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
A. Power clean, build to a tough touch-and-go double
B. 1 clean-grip deadlift (no pause this week) + 1 clean high pull, 4 x 1 starting @ best load in A and adding each set; :05 between each rep, begin a set every 2:30
+
3 rounds for time w/a partner, trade off as needed but only 1 partner works at a time:
60 wall balls
60 row calories
+
Optional:
Abs, bis, & tris of choice – include 20-50 strict pull-ups or toes-to-bar if hands are good
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
3 rounds for time w/a partner, trade off as needed but only 1 partner works at a time:
60 wall balls
60 row calories
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 dead bugs]
KB/DB snatch review/practice
A. 1 snatch (squat if possible, otherwise power) + 1 hang snatch + 1 overhead squat, 5 x 1 moderate/tough; begin a set every 2:00
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 5 sets – same variation but add 1-2 reps this week if possible
+
For time:
20 burpees w/2-hand touch to target 4-8” above standing reach
300m run
20 alternating DB snatches, tough OR 20 Russian KB swings, heavy!
300m run
20 burpees
+
3 rounds not for time:
:15/side star plank
10 supermans w/pause @ top
Post results to comments.