Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
A. Clean-grip deadlift, 12 x 3 @ same weight as last week (50-60% of prior week’s tough single), 11X1; begin a set every :60
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Every 2:00 for 12:00 (3 sets of each):
1st: 1-5 wall walks + 20 moderate unbroken Russian kettlebell swings
2nd: 250m row or 200m run or .4 mile Assault Bike @ high effort
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
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Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side unsupported 1-arm KB row + 10 Russian kettlebell swings)
A. DB rear foot elevated split squat, 3 x 6-8/leg, 30X0; begin a set every 2:00 (so L leg @ 00:00, R leg @ 02:00, L leg @ 04:00, and so on…)
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AMRAP in 7:00:
7 toes-to-bar
7 DB thrusters, moderate/tough
21 double-unders or single-unders
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5:00-10:00 mobility work – coach-led
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Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
A. Clean-grip deadlift, build to a tough but perfect single for the day in 10:00
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3 sets for reps:
3:00 of (400 or 300m run [select distance that will take roughly :90 @ high effort] + max rounds in remaining time of 5 tough Russian kettlebell swings + 5 tough DB push presses or handstand push-ups)
2:00 rest
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
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10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 5/side kettlebell snatch]
Double-under tech work – coach led
For 14:00:
Evens: 2-3 power clean singles
Odds: :30 double-under tech work
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14:00 @ 70-80%:
5 wall walks
20 Russian kettlebell swings
400m run
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A. High hang squat clean, build to a heavy single for the day
B. Back squat, 8 x 3 @ 50% of tested 1RM, 10X1; begin a set every :60
C. Close-grip bench press, 3-3-3-3, 21X1; 2:00 rest
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3 sets for even times:
20 Russian kettlebell swings, goal is 70/53
400m run
20m KB goblet walking lunge, same weight as swings
4:00 walk rest
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Crossover Symmetry recovery
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