Cincinnati Strength & Conditioning
3 rounds of(1/side Turkish get-up + :30/side plank + :60 row/bike/ski easy)
A. Back squat, 3-3-3, 20X1; begin a set every 3:00
B. Australian CTB pull-ups, 10-10-10, 20X1 – more reps & different tempo this week…; begin a set every 2:00
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2 rounds for time w/10:00 cap:
400m run
40 air squats
20 toes-to-bar or 20 anchored sit-ups w/fingers touching temples throughout
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5:00-10:00 coach-led mobility work
Post results to comments.
3 rounds of(1/side Turkish get-up + :30 plank + :60 row/bike/ski easy)
A. Back squat, 3 x 5-6, 20X1; begin a set every 3:00
B. Australian CTB pull-ups, 3 x 6-8, 20X2 – set up bar at a height that makes 6-8 perfect-tempo reps challenging (lower = tougher), ensure that chest is held tightly to the bar @ the top; begin a set every 2:00
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AMRAP in 7:00:
2 alternating DB forward lunges
2 alternating DB reverse lunges
2 DB front squats
10 toes-to-bar
4 alternating DB forward lunges
4 alternating DB reverse lunges
4 DB front squats
10 toes-to-bar
6 alternating DB forward lunges
6 alternating DB reverse lunges
6 DB front squats
10 toes-to-bar
and so on…
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5:00-10:00 coach-led mobility work
Post results to comments.
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
10:00 coach-led gymnastics practice – kipping variations, pistol balancing, handstand walking, etc.
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A. Clean & jerk OR snatch, 10 x 1 moderate (60-70% of max) – no misses; begin a rep every :60
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6 sets @ 90% aerobic – easily sustainable, goal is same time each set:
200m run
:60 rest
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5:00-10:00 mobility work – coach-led
Post work & results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + :30 plank + :60 row/bike/ski easy)
A. Single-leg Romanian deadlifts, 3 x 5-6/side, 2111 – priority is position, not absolute load, ensure the movement is a hip hinge rather than a rounding of the back or deep knee bend; :90 between sides
B. Shoulder press, 3-3-3, 21X1; begin a set every 2:00
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3 sets for max burpee reps:
3:00 of [300m run + 15 Russian kettlebell swings + max burpees in remaining time]
:60 rest
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5:00-10:00 coach-led mobility work
Post results to comments.
2 rounds as warm-up of [6 overhead squats @ 3311 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
A. 1 & 1/4 back squats, 3-3-3; begin a set every 3:00
B. Pendlay rows, 3 x 4-6, 10X0 – different tempo than last couple weeks, but still bar just off ground @ bottom and must make contact w/upper abdomen @ top each rep; begin a set 2:00
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AMRAP in 10:00:
10 pull-ups
20 wall balls, 20/14 to 10/9
40 double-unders
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5:00-10:00 mobility work – coach-led
Post results to comments.
2 rounds steady as warm-up of [:15 hang from bar (:05 @ top, :05 @ middle, :05 @ dead hang) + 200m jog or :60 easy bike or 250m row]
A. Overhead squats (can be w/pvc, band, or empty bar), 5-5-5, 55X1; :60-:90 rest
B. Back squat, 3 x 4-6, 40X1; begin a set every 3:00
C. Pendlay rows, 8-8-8, 1113 – bar just off ground @ bottom; begin a set every 2:00
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AMRAP in 7:00:
300m run
max in remaining time of [3 toes-to-bar + 3 DB thrusters + 6 toes-to-bar + 6 DB thrusters + 9/9, 12/12, and so on…]
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5:00-10:00 mobility work – coach-led
Post results to comments.