Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls]
Every :90 for 12:00 (4 sets of each):
1st: 4-6 front squats, 20X1
2nd: :45 strict pull-ups or max chin-over-bar hold up to :30
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4 sets for reps:
2:00 of [200m run + max wall balls in remaining time]
:60 rest
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3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 nose-to-wall or tripod hold
Post results to comments.
A. Squat snatch, 3-6 x 1 @ 90+% 1RM – crisp reps more important than load, don’t force anything; begin a rep every 2:00
B. 1 & 1/4 back squats, 3-3-3; 2:00-3:00 rest
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For reps:
5:00 strict pronated pull-ups
5:00 rest
5:00 wall balls, 30/20 to 10/9
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3 sets:
1-2 rope climbs
:30 rest
max L-sit on parallettes
:30 rest
Post results to comments.
A. Squat snatch, 3-6 x 1 @ 85-95% 1RM – crisp reps more important than load, don’t force anything; begin a rep every :90
B. 1 & 1/4 back squats, 5-5-5; 2:00-3:00 rest
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For 20:00:
Evens: 5-8 CTB pull-ups – focus on rhythm, same reps as last week if you completed all sets
Odds: 10 wall balls, 30/20 to 10/9
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Every 2:00 for 3 sets:
max L-sit up to :30
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3 sets:
8-10/side DB external rotations
rest as needed
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 + 1-3 forward rolls]
Every :90 for 15:00 (5 sets of each):
1st :90: 2 1 & 1/4 front squats, start moderate and build to tough
2nd :90: :30 strict pull-ups or max chin-over-bar hold up to :30
+
AMRAP in 7:00:
400m run w/wall ball
max wall balls in remaining time
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3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 tripod hold
Post results to comments.
Quick note – those completing in the Tri State Throwdown Saturday may have slightly adjusted training today and throughout the week
A. Squat snatch, 4-6 x 1 @ 83-93% 1RM – crisp reps more important than load; begin a rep every :90
B. Back squat, 2-2-1-1, 22X1; 2:00-3:00 rest
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For 18:00:
Evens: 5-8 CTB pull-ups – focus on rhythm, same reps as last week if you completed all sets
Odds: 10 wall balls, 30/20 to 10/9
+
3 sets not for time:
30 light band pull-aparts
:10-:20 L-sit
Post results to comments.
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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A. Power clean, build to a tough touch-and-go double
B. 1 clean-grip deadlift (no pause this week) + 1 clean high pull, 4 x 1 starting @ best load in A and adding each set; :05 between each rep, begin a set every 2:30
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3 rounds for time w/a partner, trade off as needed but only 1 partner works at a time:
60 wall balls
60 row calories
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Optional:
Abs, bis, & tris of choice – include 20-50 strict pull-ups or toes-to-bar if hands are good
Post result to comments.