Cincinnati Strength & Conditioning
A. Pause squat clean (:01 pause just below knees on way up before completing rep), 1-1-1-1; begin a rep every 2:00
B. Front squat, 3-3-3, 22X1; 2:00-3:00 rest
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AMRAP in 10:00:
5 strict toes-to-bar
10 hand-release push-ups
15 air squats
OR
5 strict handstand push-ups or strict ring dips
10 alternating pistols
15 toes-to-bar
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3 sets not for time:
10-15 unweighted Russian twists
30-45 double-unders
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
DB snatch practice + find your weight
A. Front squat or overhead squat, 10:00 to build to a heavy set of 5 (begin each set w/a squat clean or squat snatch if possible)
B. DB bench press, 3 x 6-8, 21X1; 2:00 rest
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For time w/an 8:00 cap:
40 push-ups or ring dips (only if very proficient here)
300m run or .5 mile Assault Bike or 120 double-unders
20 alternating DB snatches, tough
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3 rounds not for time:
:30/side plank
10 supermans w/pause @ top
Post results to comments.
A. Clean-grip deadlift, 10 x 3 @ 103-105% clean max, 11X1; begin a set every :60
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For time:
50 ring dips
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5 rounds for time:
9 ground-to-overhead, 135/85
200m run
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Crossover Symmetry recovery
Post results to comments.
A. Split jerk from blocks, 10:00 to build to a tough single for the day
B. Clean-grip deadlift, 8 x 3 @ 103-105% clean max, 11X1; begin a set every :60
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5 sets even:
5 tough touch-and-go power cleans – you pick the weight
10 ring dips (open w/strict each round before switching over to kipping)
200m run hard
easy jog or walk back
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Crossover Symmetry recovery
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Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
On a running 27:00 clock:
Every :90 for 6 sets:
3 power cleans, moderate/tough
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Every 3:00 for 3 sets:
:30 push-ups or rings dips (if very efficient) + 200m run
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Every 3:00 for 3 sets:
:30 kettlebell swings + 200m run
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.
A. 1 hang power clean + 1 split jerk, build quickly to a moderate (not even tough) set
B. Clean-grip deadlift, 12 x 3 @ clean max, 11X1; begin a set every :60
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3 sets even:
15 ring dips (open w/strict each round before switching over to kipping)
200m run @ 90% aerobic
2:00 walk rest
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3 sets even:
9 hang power clean, moderate up to 185/125- keep them smooth & unbroken
200m run @ 90% aerobic
2:00 walk rest
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Crossover Symmetry recovery
Post results to comments.