Cincinnati Strength & Conditioning
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions
B. Back squat, take your time and build to a heavy 3
C. Weighted supinated CTB pull-ups, 3 x 3-6, 21X0; 2:30 rest
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AMRAP in 7:00:
3 thrusters, 115/75
3 CTB pull-ups
6 thrusters
6 CTB pull-ups
9 thrusters
9 CTB pull-ups
and so on…
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3 rounds not for time:
4-8 unweighted glute-ham raises, 30X1
5-10m handstand walk or :30 tripod headstand hold
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 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.
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions
B. Back squat, build to a tough single (not max, just heavy for today), 20X1
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AMRAP in 10:00:
3 bar muscle-ups or 1 rope climb
10 thrusters, 95/65
30 double-unders
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3 rounds not for time:
15 unweighted hip extensions
10-15 strict, kipping, or CTB pull-ups – your choice of variation
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (4-6/side light DB external rotations + 4-6/side pistols or shrimp squats)
A. 1-arm DB/KB overhead walking lunges, 4 x 15m – alternate sides set-to-set so each side does 2 sets; begin a set every 2:00
B. Alternating DB rows from plank position, 3 x 10-12 total (5-6/side); begin a set every 2:00
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For time:
45 row calories
30 DB thrusters, moderate (something you’ll likely break 1-2 times)
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions
B. Back squat, build to a tough triple (not a max, just heavy for today), 20X1
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3 sets:
2:00 of [5 CTB pull-ups + 5 thrusters @ 115/85]
:60 rest
400m run @ 90% aerobic
:60 rest
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3 rounds not for time:
50 double-unders
:30 Sorensen hold
10 handstand push-ups
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
Thruster review/practice
A. Squat clean + front squat OR squat snatch + overhead squat (whichever you did not do last week), 1 moderate every :60 for 8 sets or 8:00 to build to a challenging set if the movement is smooth
B. Pull-up variations (whichever you’ve been working on), 1 x max reps
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For time w/8:00 cap:
30 toes-to-bar
400m run
30 thrusters, 75/45 (sub light DBs if front rack limits movement/intensity
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3 rounds not for time:
:30/side plank
10 supermans w/pause @ top
Post results to comments.