Cincinnati Strength & Conditioning
3 rounds not for time:
3-5 dragon flags
30-50 double-unders
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A. Squat snatch clusters, 4 x 1.1.1 moderate; :10 between singles, 2:00 rest
B. Axle Pendlay rows, 3 x 5-6, 20X2 – :02 pause w/bar pinned to abdomen w/straight wrists; 2:00 rest
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Every 3:00 for 5 sets:
:15 Assault Bike @ 95-97% effort
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3 sets not for time:
6-8/side DB external rotations, 30X0
10 scap push-ups
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10:00 double-/triple-under & bar muscle-ups practice – alternate between the two w/rest between, nothing fatigued
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A. Squat snatch clusters, 3 x 1.1.1.1.1 light/moderate; :10 between singles, 2:00 rest
B. Axle Pendlay rows, 3 x 6-8, 20X2 – :02 pause w/bar pinned to abdomen w/straight wrists; 2:00 rest
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AMRAP in 3:00 – big, thorough warm-up for this:
Assault Bike calories
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3 sets not for time:
5-10m handstand walk or :30 tripod headstand hold
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For 14:00:
Evens: 1 squat snatch, 80-90% 1RM
Odds: 1 squat clean, 80-90% 1RM
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For time w/a partner, split all work as desired w/only 1 partner working at a time:
100 CTB pull-ups or 30 muscle-ups
1600m run
400m Farmer’s walk, heavy!
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optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
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5:00-10:00 double-under & bar muscle-ups practice – alternate between the two w/rest between, nothing fatigued
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A. Squat snatch, build quickly to a single @ 80-90% 1RM
B. 1-arm DB rows, 3 x 3-5/side, no tempo; :45 between sides
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10:00 @ easy effort – save the intensity for the prowler:
10 strict pull-ups
10 thrusters, 95/65
200m jog
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2 sets:
:60 prowler sprint outside
6:00 walk rest
Post results to comments.
5:00-10:00 double-under & bar muscle-ups practice – alternate between the two w/rest between, nothing fatigued
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A. Squat snatch, build quickly to a single @ 80-90% 1RM
B. 1-arm DB rows, 3 x 4-6/side, no tempo; :45 between sides
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10:00 @ easy effort – save the intensity for the prowler:
10 CTB pull-ups
15 wall balls, 30/20 to 10
200m run
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2 sets:
:50 prowler sprint outside
5:10 walk rest
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3 sets not for time:
5-10m handstand walk or :30 tripod headstand hold
5 dragon flags
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For 12:00:
Evens: 1 power snatch, 80-90% 1RM
Odds: 1 squat snatch, 80-90% 1RM
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AMRAP in 16:00 w/a partner, split all work as desired w/only 1 partner working at a time:
20 CTB pull-ups
30 wall balls, 30/20 to 10
400m run
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optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.