Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side moderate kettlebell snatch + :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 fun or make-up conditioning work if not in tomorrow
Post results to comments.
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)
A. Squat clean (or 1 power clean + 1 front squat), 12 x 1 moderate/tough according to your skill/comfort, nothing ugly; begin a rep every :60
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3 sets for reps:
:90 burpee pull-ups
:30 rest
:90 row calories
:30 rest
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5:00-10:00 coach-led mobility work
Post results to comments.
3 rounds not for time:
6-12 strict pull-ups
30-60 double-unders
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A. Squat snatch, build quickly to a tough single (not a true max)
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For time:
20 squat snatches, 75% of A
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Every 5:00 for 3 sets:
:30 Assault Bike @ 95-97% effort
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3 sets not for time:
15 glute-ham sit-ups
15 unweighted hip extensions
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of (1/side Turkish get-up + 1-5 strict pull-ups or :05 chin-over-bar hold)
Every :90 for 12:00 (4 sets of each):
1st: 1 snatch-grip deadlift, 31X1
2nd: 3-6 seated on floor DB shoulder presses, 11X1
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For time w/a 9:00 cap:
10 Russian kettlebell swings, heavy
1 wall walk
9 Russian kettlebell swings
1 wall walk
8 Russian kettlebell swings
1 wall walk
and so on until…
1 Russian kettlebell swing
1 wall walk
OR
10-9-8-7-6-5-4-3-2-1 for time w/a 9:00 cap:
Russian kettlebell swings, tough
Handstand push-ups
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5:00-10:00 coach-led mobility work
Post results to comments.
3 sets not for time:
6 med ball over shoulder, light/moderate
6/side DB shoulder press from bottom of lunge (forward leg opposite of working hand), 21X1
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A. Split jerk, 10:00 light/moderate tech work
B. 1 clean-grip deadlift + 1 clean pull, 5 x 1 @ 95-105% of clean max; begin a set every 2:00
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Every 5:00 for 5 sets:
500m row
:45 double KB front rack hold, 53/35/hand OR :30 sandbag or med ball bear hug hold, tough
40 double-unders
Post results to comments.
A. Squat clean from blocks (bar just off ground), build to a moderate single – no misses
B. Front squat, 2-2-2-2 building so only last double is tough, 20X1; 3:00 rest
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AMRAP in 10:00:
12 toes-to-bar
16 alternating pistols
48 double-unders
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3 sets not for time:
9-12 moderate reverse hypers
:30/side plank
Post result to comments.