Cincinnati Strength & Conditioning
10:00 ring muscle-up & pistol practice – back & forth between the 2, nothing fatigued…
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On a single 20:00 clock that starts @ warm-up, establish the following in order:
5 rep tough touch-and-go squat snatch
5 rep tough touch-and-go squat clean
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Not for time:
65 strict pull-ups, change grip each set (sup/pro/mix, adjust width)
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Every 6:00 for 3 sets:
:50 Assault Bike @ 95-97% effort
Post results to comments.
10:00 bar muscle-up & pistol practice – back & forth between the 2, nothing fatigued…
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Every 2:00 for 12:00 (6 sets):
2 touch-and-go squat snatches starting moderate and building to a tough double
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Every 2:00 for 12:00 (6 sets):
2 squat cleans starting moderate and building to a tough double
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Not for time:
55 strict pull-ups, change grip each set (sup/pro/mix, adjust width)
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Every 6:00 for 3 sets:
:40 Assault Bike @ 95-97% effort
Post results to comments.
5:00-10:00 handstand hold or walk practice
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A. Split jerk, build quickly to a tough single for the day, then accumulate 3-6 singles @ 80-85% of that according to feel
B. 1 snatch-grip deadlift + 1 snatch pull, 5 x 1 95-105% of snatch max; :10 between movements, 2:00 rest
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4 sets for even times, switch movement order each set:
5 wall walks
10 touch-and-go deadlifts, light up to 185/125
500m row
50 double-unders
2:00 rest
Post results to comments.
5:00-10:00 strongman sandbag play time – ground-to-lap, ground-to-shoulder, bear hug carry, etc….
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A. Snatch-grip Romanian deadlift to mid-shin (use straps if thumbs are the limiter here), 3-3-3, 31X1; 2:30 rest
B. Shoulder-to-overhead, 4 x 5-8 touch-and-go @ shoulders if possible; 2:00 rest
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For time(s) @ steady effort – burpee pace should not slow down set-to-set:
.6 mile Assault Bike
30 burpees
3:00 rest
500m row
25 burpees
3:00 rest
400m run
20 burpees
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3 sets not for time:
10-15 moderate reverse hypers
:30 L-sit accumulation
Post results to comments.