Cincinnati Strength & Conditioning
A. Front squat, 2-2-2-2 building to a tough double, 20X1; 2:00-3:00 rest
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Every :60 for 18:00 (6 sets of each):
1st: 1-5 ring or bar muscle-ups or 3-6 strict pull-ups
2nd: 2 hang squat cleans, moderate/tough up to 205/135
3rd: :30 Assault Bike or row @ high aerobic effort – should be breathing a bit going back into the muscle-ups
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3 sets not for time:
15 moderate reverse hypers
6/side single-arm unsupported bent-over DB rows, 4010
:30/side plank
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc.
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3 sets for reps:
:60 strict pull-ups or perfect CTB Australian pull-ups or muscle-ups
:60 rest
:60 overhead plate walking lunges
:60 rest
:60 row calories
:60 rest
:60 double-unders
:60 rest
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5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For cals/reps w/a partner, trade off as desired but work can only be performed while partner is in the designated static hold:
8:00 max row calories while partner is in a plank
4:00 rest
8:00 max burpees while partner is hanging from pull-up bar
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Optional:
Abs, bis, & tris of choice
Post result to comments.
3 rounds not for time
3 rope climbs
15 glute-ham sit-ups
15 handstand push-ups – kipping, strict, or mixed
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For cals/reps w/a partner, trade off as desired but work can only be performed while partner is in the designated static hold:
8:00 max row calories while partner is in a plank
4:00 rest
8:00 max burpees while partner is hanging from pull-up bar
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bis, tris, abs
Post results to comments.
A. Snatch, build quickly to a single @ 80-90% 1RM
B. Clean & jerk, build quickly to 80-90% 1RM
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For time(s):
9 muscle-ups
9 ground-to-overhead, 185/125
5:00 rest
45 pull-ups
45 wall balls, 20/14 to 10
5:00 rest
45 row calories
135 double-unders
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3 rounds:
20 light reverse hypers
:30 hollow hold
Post results to comments.
30:00-60:00 easy bike, swim, row and/or mobility work of choice