Cincinnati Strength & Conditioning
10:00 ring muscle-up & pistol practice – back & forth between the 2, nothing fatigued…
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On a single 20:00 clock that starts @ warm-up, establish the following in order:
5 rep tough touch-and-go squat snatch
5 rep tough touch-and-go squat clean
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Not for time:
65 strict pull-ups, change grip each set (sup/pro/mix, adjust width)
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Every 6:00 for 3 sets:
:50 Assault Bike @ 95-97% effort
Post results to comments.
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 12:00 (4 sets):
1st: 2 power clean singles (drop and re-set each rep)
2nd: 4-5 DB floor press @ 3010 or ring dips @ 3010
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Every :60 for 16:00 (4 sets):
1st: 5 L arm DB/KB snatches
2nd: 5 R arm DB/KB snatches
3rd: :30 L arm side plank (hand or elbow)
4th: :30 R arm side plank (hand or elbow)
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5:00-10:00 coach-led mobility work
Post results to comments.
3 sets not for time:
30-60 unbroken double-unders
5-10m handstand walk or :30 nose-to-wall hold
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A. Power clean & split jerk, build quickly to a tough single for the day
B. Push press, 3 x 10 touch-and-go @ shoulders light – focus on smooth reps; begin a set every 2:00
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4 rounds for steady reps, pick up where you left off:
3:00 of [8 clean-grip deadlifts @ 185/125 + 8 bar-facing burpees + 16 alternating box jump/step-down or step-up/step-downs @ 24/20]
:60 rest
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3 sets not for time:
4-8 weighted hip extensions, 2012
:60 front leaning rest on rings
Post results to comments.
A. Front squat, 2-2-1-1 building to a heavy single for the day, 20X1; 2:00-3:00 rest
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4-6 sets according to feel/consistency – get in at least 4, if there is no significant drop off then continue up to 6:
12/9 Assault Bike calories
3 bar muscle-ups or 3 strict CTB pull-ups or 1 rope climb
3 squat cleans, moderate up to 185/125
3 bar muscle-ups
3 squat cleans
2:00 rest
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3 sets not for time:
10 moderate reverse hypers
4/side single-arm unsupported bent-over DB rows, 4010
:30/side plank
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)
Every 3:00 for 15:00 (5 sets):
2-3 front squats, 40X1 – get in a little bit of easy double-under practice during the rest
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5 rounds for time:
10 alternating DB reverse lunges, tough
10 toes-to-bar or sit-ups
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5:00-10:00 mobility work – coach-led
Post results to comments.
long, unplugged hike (seriously, it’s not THAT bad out) and/or 30:00-60:00 easy mobility work of choice and/or meal prep