Cincinnati Strength & Conditioning
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Front squat, build quickly to a tough (not max) single
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20 rounds for time w/8:00 cap:
5 unbroken CTB pull-ups
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rest as needed
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For time:
45 glute-ham sit-ups
400m run
35 thrusters, 95/65
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3 rounds not for time:
7-10 moderate reverse hypers
15m/side 1-arm Farmer’s walk, up to 100/70
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
B. Front squat, 3-3-3 building so only last set is tough; 3:00 rest
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For time:
15 toes-to-bar
5 thrusters, heavy up to 185/125
12 toes-to-bar
4 thrusters
9 toes-to-bar
3 thrusters
6 toes-to-bar
2 thrusters
3 toes-to-bar
1 thruster
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3 rounds not for time:
15 glute-ham sit-ups
10-15 light reverse hypers
30m/side 1-arm Farmer’s walk, 70/53
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
B. Thruster, build quickly to a tough but not grind-y single
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For time:
30 thrusters, 135/85
400m run
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3 rounds not for time:
14 glute-ham sit-ups
14 pull-ups – any variation
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or handdstand hold]
Every :90 for 15:00 (5 sets of each):
1st :90: 3-5 front squats, 22X1
2nd :90: 5-6 bent-over DB rows (both arms at same time, 20X0 – no pause @ top this week, but keep the elbows high!
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AMRAP in 10:00:
7 strict pull-ups or 7 Australian pull-ups
14 thrusters, 45/33
200m run or 14 row or Assault Bike calories (only row if your strict pull-ups are very strong)
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3 sets:
10-15 hip extensions or light reverse hypers
rest as needed
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [45′ forward bear crawl + 45′ reverse bear crawl + 10 deadbugs]
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work
A. 1 snatch-grip deadlift + 1 hang snatch (squat if possible, otherwise power), 6 x 1 moderate/tough; begin a set every :90
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 5 sets – select reps that are sustainable across all sets, most will be working w/25-50% of their max unbroken set
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For time – short & sweet, warm-up thoroughly and push both the thrusters & run:
30 barbell or DB thrusters, light/moderate up to 95/65 barbell or 35/25 DBs
400m run
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3 rounds not for time:
10 weighted Russian twists on ground (L is 1, R is 2, back to L is 3, and so on…)
:30 Sorenesen hold
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-:30 2-arm passive hang from bar + :10-:30 tripod or handstand hold against wall]
Thruster tech work – coach-led
A1. Back squat, 5-5-5, 20X1; :60 rest
A2. 1-arm DB row, 3 x 4-5/arm, 20X0; :30 between arms, :60 rest
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3 rounds for time:
21 row calories
15 toes-to-bar
9 thrusters, heavy up to 135/95 – use DBs if there are any front rack limitations
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3 sets:
:20-:30/side star plank
Post results to comments.