Cincinnati Strength & Conditioning
3 sets not for time:
15m medball bear hug carry
:20-:30 L-sit accumulation
+
A. Snatch-grip deadlift from deficit (feet elevated 2-3”), 3-2-1-1, 31X1; 2:30 rest
B. Split jerk, build quickly to a tough single for the day
+
For time w/a partner, trading off every 500m:
7000m row
OR if working solo:
7 sets:
500m row
2:00 walk rest
Post results to comments.
3 sets not for time:
15m medball bear hug carry
:20-:30 L-sit accumulation
+
A. Snatch-grip deadlift from deficit (feet elevated 2-3”), 3-3-3-3, 31X1; 2:30 rest
B. Split jerk w/:01 pause in dip & :01 pause @ catch before recovery, 6 x 1 starting moderate & building to tough; begin a rep every :90
+
For time w/a partner, trading off every 500m:
7000m row
OR if working solo:
7 sets:
500m row – increase pace by :01-:02 if last week was sustainable
2:00 walk rest
Post results to comments.
3 sets not for time:
15m medball bear hug carry
:20-:30 L-sit accumulation
+
A. Snatch-grip deadlift from deficit (feet elevated 2-3”), 5-5-5, 31X1; 2:30 rest
B. Split jerk w/:01 pause in dip & :01 pause @ catch before recovery, 8 x 1 light/moderate; begin a rep every :90
+
For time w/a partner, trading off every 500m:
6000m row
OR if working solo:
6 sets:
500m row – increase pace by :01-:02 if last week was sustainable
2:00 walk rest
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Power clean & split jerk, build to a moderate/tough single for the day – not a true max
+
For time:
21 strict handstand push-ups or perfect ring push-ups
500m row
15 strict handstand push-ups
500m row
9 strict handstand push-ups
+
3 rounds not for time:
50 double-unders
30 band good mornings
10 strict toes-to-bar
Post results to comments.
A. Split jerk from blocks, 10:00 to build to a tough single for the day
B. Clean-grip deadlift, 8 x 3 @ 103-105% clean max, 11X1; begin a set every :60
+
5 sets even:
5 tough touch-and-go power cleans – you pick the weight
10 ring dips (open w/strict each round before switching over to kipping)
200m run hard
easy jog or walk back
+
Crossover Symmetry recovery
Post results to comments.
A. Split jerk from blocks, 12:00 tech work @ moderate/heavy loads
B. Clean-grip deadlift, 6 x 3 @ 103-105% clean max, 11X1; begin a set every :60
+
4 sets even:
12 ring dips (open w/strict each round before switching over to kipping)
100m run hard
walk back
+
4 sets:
6 hang power clean, moderate but unbroken up to 205/145
100m run hard
walk back
+
Crossover Symmetry recovery
Post results to comments.