Cincinnati Strength & Conditioning
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.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 dead bugs]
DB snatch review/practice + find your weight
A. Squat clean + front squat OR squat snatch + overhead squat, 1 moderate every :60 for 8 sets or 8:00 to build to a challenging set if the movement is smooth
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 7 sets – same variation and reps as last week
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AMRAP in 7:00:
400m row
300m run
20 alternating DB/KB snatches, moderate/tough
max burpees in remaining time
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3 rounds not for time:
:30/side plank
10 supermans w/pause @ top
Post results to comments.
A. Squat snatch, 3-6 x 1 @ 85-95% 1RM – crisp reps more important than load, don’t force anything; begin a rep every :90
B. 1 & 1/4 back squats, 5-5-5; 2:00-3:00 rest
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For 20:00:
Evens: 5-8 CTB pull-ups – focus on rhythm, same reps as last week if you completed all sets
Odds: 10 wall balls, 30/20 to 10/9
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Every 2:00 for 3 sets:
max L-sit up to :30
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3 sets:
8-10/side DB external rotations
rest as needed
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 dead bugs]
Sandbag/med ball squat practice
A. 1 snatch (squat if possible, otherwise power) + 1 hang snatch + 2 overhead squats, 5 x 1 moderate/tough; begin a set every 2:00
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 6 sets – same variation and reps as last week
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For time:
600m row
3 rounds of (15 sandbag or medball bear hug squats + 45 double-unders)
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3 rounds not for time:
:15/side star plank
10 supermans w/pause @ top
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [8-10/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
A. KB/DB goblet walking lunges, 4 x 15m (length on rig); begin a set every 2:00
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For 8:00:
Evens: :10-:20 L-sit variation – on parallettes, floor, rings, box/bench w/bent legs, etc.
Odds: 30m heavy Farmer’s walk
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8:00 @ 80%:
8 DB thrusters, moderate/tough
8 pull-ups
12/8 row or Assault Bike calories
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
Quick note – those completing in the Tri State Throwdown Saturday may have slightly adjusted training today and throughout the week
A. Squat snatch, 4-6 x 1 @ 83-93% 1RM – crisp reps more important than load; begin a rep every :90
B. Back squat, 2-2-1-1, 22X1; 2:00-3:00 rest
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For 18:00:
Evens: 5-8 CTB pull-ups – focus on rhythm, same reps as last week if you completed all sets
Odds: 10 wall balls, 30/20 to 10/9
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3 sets not for time:
30 light band pull-aparts
:10-:20 L-sit
Post results to comments.