Cincinnati Strength & Conditioning
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
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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
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A. Split jerk, build quickly to a moderate/tough single – stop before missing
B. Clean-grip deadlift, 8 x 3 @ clean max, 11X1; begin a set every :60
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5-4-3-2-1 for time:
Hang power cleans – you pick the weight, tough but able to be done unbroken
Strict handstand push-ups – deficit if these are easy
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3 sets for times:
15 kettlebell swings, unbroken up to 70/53
15 Assault Bike calories or 250m row
15 burpees
2:00 rest
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Crossover Symmetry recovery
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10:00-15:00 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) + 1/side Turkish get-up]
Split jerk tech work – coach-led
A. 1 power clean + 1 hang power clean, build to a moderate/tough single for the day in 10:00 (or EMOM10 light/moderate drilling tech)
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Every 4:00 for 5 sets:
:30 strict dips or hand-release push-ups
500/400m row @ best effort sustainable across all sets
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3 sets:
:30/side plank
rest as needed
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15:00 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) + 1/side Turkish get-up]
Split jerk tech work – coach-led
A. Power clean, build to a moderate/tough single for the day in 10:00 (or EMOM10 light/moderate drilling tech)
B. DB push press, 3 x 4-6, 21X1; :90 rest
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500m row @ 90% aerobic
2:00 rest
3 rounds of [15 kettlebell swings @ 53/35 + 15 hand-release push-ups or handstand push-ups if proficient]
2:00 rest
500m row @ 90% aerobic – goal is exact same time as 1st row
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Optional – every 2:00 for 3 sets:
20m/side tough 1-arm overhead DB carry
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15:00 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) + 1/side Turkish get-up]
Split jerk tech work – coach-led
A1. Power clean clusters, 4 x 1.1; :10 between singles (yep, 4 sets for A1, only 3 for A2), :60 rest
A2. DB push press, 3 x 5-8, 21X1; :60 rest
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4 sets for reps:
3:00 of [200m run + max rounds in remaining time of 10 sit-ups + 10 hand-release push-ups or strict ring dips if proficient]
:60 rest
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Optional – every 2:00 for 3 sets:
20m/side tough 1-arm overhead DB carry
Post results to comments.