Cincinnati Strength & Conditioning
2 rounds of(2/side Turkish get-up + 10/side side plank rotations + :60 row/bike/ski easy or 200m jog)
A. Front squat, 5-5-5 all tough, 22X1; begin a set every 2:30
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3 sets:
:30 strict pronated pull-ups (band assisted if needed today)
:30 rest
:30 jumping switch lunges OR :30 alternating box step-up @ 24/20 – smooth/controlled reps either way
:30 rest
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For time:
50 row/bike/ski calories
50 wall balls, 20/14
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5:00-10:00 coach-led mobility work
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3 sets as easy warm-up:
200m easy jog
10/side plank rotations
5-10 hip extension, 2020
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10:00 ring muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol
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A. 1 squat clean + 1 hang squat clean from below the knees, 6-8 x 1 moderate/crisp out of the hole; begin set every :90
B1. Bent-over DB row (both @ same time), 3 x 4-6, 1113; :90 rest
B2. DB floor press, 3 x 6-8, 30X0; :90 rest
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4 sets even, goal is same pace across and same rep scheme if breaking the wall balls:
500/400m row
25 wall balls, 20/14 to 10
2:00 walk rest
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2 rounds of(2/side Turkish get-up + 10/side side plank rotations + :60 row/bike/ski easy or 200m run)
A. Back squat, 2-2-2, 20X1; begin a set every 3:00
B. Australian CTB pull-ups, 8-8-8, 20X1 – fewer reps, select a more challenging set-up; begin a set every 2:00
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For time w/10:00 cap:
20 toes-to-bar or anchored sit-ups
30m DB walking lunges (DBs on shoulders) – select a challenging weight that is do-able unbroken for at least the first 30m
400m run
30m DB walking lunges
20 toes-to-bar or anchored sit-ups
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5:00-10:00 coach-led mobility work
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3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
8/side plank rotations from forearm
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A. Squat clean & split jerk, build quickly to a single @ 80-90% max
B. 1 & 1/4 front squat, 5-5-5; 2:00-3:00 rest
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Every :60 for 10:00 (5 sets of each):
1st: 5-10m handstand walk OR 12 alternating shoulder taps from top of wall walk, deliberate and controlled
2nd: 3-6/1-3 bar muscle-ups OR 6-10 alternating hip touches from bar hang OR :05-:15/side 1-arm hang from bar
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3 rounds for time:
25 kettlebell swings, 70/53
25 box jump w/step-down, 24/20
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10:00 very easy aerobic work immediately following conclusion of 3 rounds – walk/spin/row
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