Cincinnati Strength & Conditioning
A. Snatch, build quickly to a single @ 80-90% 1RM
B. Clean & jerk, build quickly to 80-90% 1RM
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For time(s):
9 muscle-ups
9 ground-to-overhead, 185/125
5:00 rest
45 pull-ups
45 wall balls, 20/14 to 10
5:00 rest
45 row calories
135 double-unders
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3 rounds:
20 light reverse hypers
:30 hollow hold
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
A. Snatch, 10:00 coach-led tech work
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Every :90 for 9:00 (3 sets of each):
1st: 3 back squats, 20X1
2nd: 3 weighted strict pull-ups, 21X0 or max up to :30 chin-over-bar hold
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AMRAP in 6:00:
DB man-makers – you pick the weight!
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5:00-10:00 independent mobility work of choice
Post results to comments.
SCHEDULE NOTICE: just a few changes for the holidays…
Today 12.23: 6, 1030, 430, 530 only (no 630)
Saturday 12.24: 9 class only (no 1000)
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.
SCHEDULE NOTICE: just a few changes for the holidays…
Friday 12.23: 6, 1030, 430, 530 only (no 630)
Saturday 12.24: 9 class only (no 1000)
30:00-60:00 easy bike, swim, row and/or mobility work of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 10 jumping switch lunges or unweighted walking lunges)
10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc.
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AMRAP in 7:00:
7 toes-to-bar or sit-ups
14 kettlebell swings, moderate
21 air squats
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3 rounds not for time:
:30/side plank (hand or forearm)
15 band good mornings, hip extensions, or reverse hypers
5:00-10:00 mobility work of choice
Post results to comments.
3 rounds not for time:
1 bar muscle-up + 2 strict pull-ups + 3 CTB pull-ups + 4 toes-to-bar OR 5 pull-ups + 5 toes-to-bar
10-14 alternating pistols
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Every :90 for 15:00 (10 sets):
1 squat snatch starting @ 65% building up to 80-85% max
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Every :90 for 15:00 (10 sets):
1 squat clean starting @ 65% building up to 80-85% max
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Every 5:00 for 4 sets:
:30 Assault Bike @ 95-97% effort
Post results to comments.