Cincinnati Strength & Conditioning
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.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 dead bugs]
KB/DB snatch review/practice
A. 1 snatch (squat if possible, otherwise power) + 1 hang snatch + 1 overhead squat, 5 x 1 moderate/tough; begin a set every 2:00
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 5 sets – same variation but add 1-2 reps this week if possible
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For time:
20 burpees w/2-hand touch to target 4-8” above standing reach
300m run
20 alternating DB snatches, tough OR 20 Russian KB swings, heavy!
300m run
20 burpees
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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
10 alternating Turkish get-up + windmill
A. 1 power clean + 1 hang power clean, 1 moderate every :60 for 8 sets or 8:00 to build to a tough set if feeling good
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Every 3:00 for 5 sets:
10 push-ups or rings dips (if very efficient)
10 kettlebell swings, tough unbroken
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. Power clean & split jerk, build quickly to a moderate single – nothing tough today
B. Clean-grip deadlift, 10 x 3 @ clean max, 11X1; begin a set every :60
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3 rounds for times:
450m row
15 ring dips (open w/max strict each set before switching to kipping if needed)
5 hang power cleans, heavy up to 225/155
3:00 rest
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4-6 sets:
200m run @ 90% aerobic – easily sustainable
:60 rest
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Crossover Symmetry recovery
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5:00-10:00 muscle-up and/or handstand walk practice – coach led
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For time w/a partner, split all work as desired w/only 1 working at a time:
400m run
3 rounds of (21 kettlebell swings + 21 burpees)
400m run
3 rounds of (15 kettlebell swings + 15 burpees)
400m run
3 rounds of (9 kettlebell swings + 9 burpees)
400m run
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Optional:
Abs, bis, & tris of choice
Post result to comments.