Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
On a 15:00 running clock:
8:00 to build to a heavy power clean
3:00 rest to load bar to 90% of best clean
4:00 max power cleans, 90% of best clean
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Every 4:00 for 3 sets – goal is fast, even times:
15 burpees w/2-hand touch to target 6+” above standing reach
200m run
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Quick kettlebell swing review + find weight for conditioning piece
A. 1 clean high pull + 1 power clean, 8 x 1; :10 between movements, begin a set every :90
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For time:
400m run or .5 mile Assault Bike
30 kettlebell swings
90 double-unders or 180 single-unders
30 kettlebell swings
400m run or .5 mile Assault Bike
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
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)
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Every 4:00 for 5 sets:
:30 strict dips or hand-release push-ups
500/400m row @ best effort sustainable across all sets
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3 sets:
:30/side plank
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 [10 light/moderate kettlebell swings + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed
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3-5 rounds easy:
4 alternating Turkish get-ups, light/moderate & controlled
500m row or .5 mile Assault Bike
2:30 rest
Post results to comments.
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
A1. Power clean clusters, 4 x 1.1; :10 between singles (yep, 4 sets for A1, only 3 for A2), :60 rest
A2. DB push press, 3 x 5-8, 21X1; :60 rest
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4 sets for reps:
3:00 of [200m run + max rounds in remaining time of 10 sit-ups + 10 hand-release push-ups or strict ring dips if proficient]
:60 rest
+
Optional – every 2:00 for 3 sets:
20m/side heavy 1-arm DB overhead carry
Post results to comments.
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
A1. Power clean clusters, 4 x 1.1; :10 between singles (yep, 4 sets for A1, only 3 for A2), :60 rest
A2. DB push press, 3 x 5-8, 21X1; :60 rest
+
4 sets for reps:
3:00 of [200m run + max rounds in remaining time of 10 sit-ups + 10 hand-release push-ups or strict ring dips if proficient]
:60 rest
+
Optional – every 2:00 for 3 sets:
20m/side tough 1-arm overhead DB carry
Post results to comments.