Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side light/moderate kettlebell clean & jerk + :30 bottom of goblet squat hold]
A. Weightlifting tech work, 10:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Make-up strength work from Mon-Wed
C. Prowler or sled fun
Post results to comments.
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side light/moderate kettlebell clean & jerk + :30 bottom of goblet squat hold]
A. Weightlifting tech work, 10:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Make-up strength work from Mon-Wed
C. Prowler or sled fun
Post results to comments.
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side light/moderate kettlebell clean & jerk + :30 bottom of goblet squat hold]
A. Weightlifting tech work, 10:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Make-up strength work from Mon-Wed
C. Prowler or sled fun
Post results to comments.
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side light/moderate kettlebell cleans + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed
B. Clean & jerk, 10:00 tech work – nothing above 65% max
C. Prowler push, 4-8 x 20m tough grind (not a sprint); rest as needed
Post results to comments.
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side light/moderate kettlebell cleans + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed
B. Weightlifting tech work, 10:00 to work on snatch, clean, or jerk positions – nothing above 65% max
C. Prowler push, 4-8 x 20m tough grind (not a sprint); rest as needed
Post results to comments.
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)
+
Every 4:00 for 5 sets:
:30 strict dips or hand-release push-ups
500/400m row @ best effort sustainable across all sets
+
3 sets:
:30/side plank
rest as needed
Post results to comments.