Cincinnati Strength & Conditioning
2 rounds of(2/side Turkish get-up + 10/side side plank rotations + :60 row/bike/ski easy or 200m jog)
A. Front squat, 5-5-5 all tough, 22X1; begin a set every 2:30
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3 sets:
:30 strict pronated pull-ups (band assisted if needed today)
:30 rest
:30 jumping switch lunges OR :30 alternating box step-up @ 24/20 – smooth/controlled reps either way
:30 rest
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For time:
50 row/bike/ski calories
50 wall balls, 20/14
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5:00-10:00 coach-led mobility work
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3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side gentle sleeper stretch
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A. Single-arm DB walking lunges, 2 x 30m/side unbroken (10m overhead, 10m @ shoulder, 10m @ side); :90 between sides
B. Weighted pronated strict pull-up, build to a max (score as bodyweight + load added)
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20:00 @ sustainable pace:
max unbroken strict pull-ups
:30 front leaning rest on ground
200m easy jog
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A. Squat snatch, build to a tough single for the day without forcing anything
B. 1 & 1/4 back squats, 2-2-2-2; 2:00-3:00 rest
C. Weighted strict pronated pull-ups, 3 x 4-6, 21X0; 2:00 rest
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10 rounds for time w/a partner, alternate full rounds so each partner completes 5 (5 rounds w/1:1 work:rest if going solo):
10 toes-to-bar
15 wall balls. 30/20 to 10/9
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3 sets:
1-2 rope climbs – focus on proper footwork or legless kip if already proficient w/legs
:30 rest
max L-sit on parallettes
:30 rest
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A. Squat snatch, 3-6 x 1 @ 90+% 1RM – crisp reps more important than load, don’t force anything; begin a rep every 2:00
B. 1 & 1/4 back squats, 3-3-3; 2:00-3:00 rest
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For reps:
5:00 strict pronated pull-ups
5:00 rest
5:00 wall balls, 30/20 to 10/9
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3 sets:
1-2 rope climbs
:30 rest
max L-sit on parallettes
:30 rest
Post results to comments.