Cincinnati Strength & Conditioning
10:00 pistol & bar muscle-up practice
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A. Axle overhead walking lunges, 3 x 15m (length of rig); 2:00-3:00 rest
B. Unsupported 1-arm DB row (not on a bench), 3 x 3-4/side; :45 between sides
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5 rounds for reps, score as lowest rounds of burpees + lowest round of calories:
:60 burpees
:60 rest
:60 row
:60 rest
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Not for time:
400-800m sandbag carry, switch sides every 100m
Post results to comments.
10:00 pistol & bar muscle-up practice
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A. Alternating barbell front rack lunges, take your time & build to a very tough set of 10
B. Unsupported 1-arm DB row (not on a bench), 3 x 3-5/side; :45 between sides
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Every 4:00 for 5 sets – goal is best sustainable pace:
40 row calories
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Not for time:
400-800m sandbag carry, switch sides every 100m
Post results to comments.
5:00-10:00 pistol & bar muscle-up practice
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A. 1 hang squat snatch + 1 overhead squat, build to a heavy set
B. Unsupported 1-arm DB row (not on a bench), 3 x 5-6/side; :45 between sides
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2 sets:
:70 row @ 97% effort
7:00 walk rest
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Not for time:
400m sandbag carry, switch sides every 100m
Post results to comments.