Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [10 DB Cuban presses + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow
Post results to comments.
30:00-60:00 aerobic recovery and/or mobility work of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc.
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AMRAP in 15:00:
5 strict pull-ups or tough CTB Australian pull-ups
10 push-ups
15 air squats
OR
AMRAP in 15:00:
5 strict handstand push-ups
10 alternating pistols
15 strict pull-ups
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5:00-10:00 coach-led mobility work
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10:00 bar muscle-up & pistol practice – back & forth between the 2, nothing fatigued…
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Every 2:00 for 14:00 (7 sets):
1 squat snatch starting moderate and building to tough
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Every 2:00 for 14:00 (7 sets):
1 squat clean starting moderate and building to tough
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Not for time:
60 strict pull-ups, change grip each set (sup/pro/mix, adjust width)
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Every 6:00 for 3 sets:
:45 Assault Bike @ 95-97% effort
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Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
Every :90 for 15:00 (5 sets):
1st: 3 power clean singles (drop and re-set each rep)
2nd: 4-6 DB floor press, 3010
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Every :90 for 15:00 (5 sets):
1st: 10 tough kettlebell swings
2nd: 10 fast burpees w/2-hand tough to target 4-8” above standing reach
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5:00-10:00 coach-led mobility work
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3 sets not for time:
30-50 unbroken double-unders
5-10m handstand walk or :30 nose-to-wall hold
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A. 2 push presses + 1 split jerk, 6 x 1 beginning light and building to moderate; begin a set every :90
B. Power clean, build to a tough touch-and-go double in 10:00
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5 rounds for reps, pick up where you left off:
2:00 of [4 clean-grip deadlifts @ 225/145 + 6 push-ups or ring dips + 8 alternating box step-up/step-downs @ 24/20]
:60 rest
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3 sets not for time:
5-10 weighted hip extensions, 2012
:30 top of dip hold w/palms forward
Post results to comments.