Cincinnati Strength & Conditioning
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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Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 15:00 (5 sets of each):
1st: 3-3-3-3-3 strict shoulder press from the ground, 21X1
2nd: max unbroken strict pull-ups or 5-10 tough Australian pull-ups or ring rows
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Every 5:00 for 3 sets:
400m run or .5 mile Assault Bike or 500m row or 400m ski erg
400m run or .5 mile Assault Bike or 500m row or 400m ski erg (different than the first, can change modalities set-to-set)
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5:00-10:00 coach-led mobility
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3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
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A. Squat clean, 3-3-3-3 touch-and-go; begin a set every 2:00
B1. Front squat, 2-2-2 building so only last set is tough; :60 rest
B2. Bent-over DB row, 3 x 6-8, 2113 – ugly tempo, be perfect @ top; :60 rest
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Every :90 for 22:30 (5 sets of each):
1st: :30/side plank
2nd: :60 max strict pull-ups or tough Australian pull-ups
3rd: :60 row w/feet out of straps working on powerful pulls
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Not for time:
50m/side 1-arm DB/KB overhead carry, heavy
100 light band pull-aparts
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds @ easy pace of (10 push-ups + 15 air squats)
A. 1&1/4 front squats, 3-3-3-3; begin a set every 3:00
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Every :90 for 18:00 (4 sets of each):
1st: :30/side plank
2nd: :60 strict pull-ups or tough Australian pull-ups
3rd: :60 row w/feet out of straps
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5:00-10:00 mobility work – coach-led
Post results to comments.
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
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A. Clean pull, build to the heaviest single that still feels clean-able
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 2-2-1-1 perfect positions over load; :60 rest
B2. :15 top of dip hold + :15 bottom of dip hold, 4 x 1; :60 rest
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21-15-9 for time w/a partner – P1 complete 21 squats, P2 21 squats, P1 21 burpees, P2 21 burpees, P1 21 pull-ups, P2 21 pull-ups, P1 21 sit-ups, P2 21 sit-ups, P1 15 squats, P2 15 squats, and so on…:
DB/KB goblet squats, heavy!
Pull-ups or Australian pull-ups
Burpees
Sit-ups
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gun show
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Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
21-15-9 for time w/a partner – P1 complete 21 squats, P2 21 squats, P1 21 burpees, P2 21 burpees, P1 21 pull-ups, P2 21 pull-ups, P1 21 sit-ups, P2 21 sit-ups, P1 15 squats, P2 15 squats, and so on…:
DB/KB goblet squats, heavy!
Pull-ups or Australian pull-ups
Burpees
Sit-ups
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5:00-10:00 coach-led mobility
Post result to comments.