Cincinnati Strength & Conditioning
3 sets not for time:
15m medball bear hug carry
:20-:30 L-sit accumulation
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A. Snatch-grip deadlift from deficit (feet elevated 2-3”), 3-2-1-1, 31X1; 2:30 rest
B. Split jerk, build quickly to a tough single for the day
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For time w/a partner, trading off every 500m:
7000m row
OR if working solo:
7 sets:
500m row
2:00 walk rest
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5/side unsupported 1-arm KB row + 10-15 light KB swings]
Every :90 for 12:00 (4 sets of each):
1st: back squats, 20X1 – doubles for sets 1 & 2, then singles for 3 & 4
2nd: :30 strict pull-ups or chin-over-bar hold or 2-arm passive hang
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3 sets for reps:
3:00 of (500/400m row + max DB thrusters in remaining time]
2:00 rest
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5:00-10:00 mobility work – coach-led
Post results to comments.
A. Hang squat clean from below knees, 3-2-1; begin a set every 3:00
B. Front squat, build to a tough single for the day, 22X1
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Every :60 for 21:00 (7 sets of each):
1st: 6-12 toes-to-bar
2nd: 12 unbroken wall balls, 30/20 to 10
3rd: :30 double-unders
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3 sets not for time:
9-12 moderate reverse hypers
3-5 wall walks or 5-10 handstand push-ups – your choice strict or kipping
Post result to comments.
long, unplugged hike – get outside in the sun!
3 sets not for time:
5-10m handstand walk or :30 tripod headstand hold
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For 14:00:
Evens: 1 squat snatch, 80-90% 1RM
Odds: 1 squat clean, 80-90% 1RM
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For time w/a partner, split all work as desired w/only 1 partner working at a time:
100 CTB pull-ups or 30 muscle-ups
1600m run
400m Farmer’s walk, heavy!
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optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/a partner, split all work as desired w/only 1 partner working at a time:
100 pull-ups (chin-over-bar, CTB, or Australian) or 30 muscle-ups
1600m run
400m Farmer’s walk, heavy!
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.
SCHEDULE NOTICE: there will be no 1000 class today due to us hosting the fabulous Keith Pettit for a gymnastics clinic, but the 0900 class is still on!