Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For max total reps w/a partner, split all work as desired w/only 1 working at a time:
10:00 of (1200m run + max pull-ups in remaining time)
2:00 rest
10:00 of (1600/1200m row + max wall balls in remaining time)
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Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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For 10:00 – your choice of power or squat today, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 2 snatches, 70-80% 1RM
Odds: 2 cleans, 70-80%
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For total reps w/a partner, split all work as desired w/only 1 working at a time:
10:00 of [1200m run + max pull-ups in remaining time]
2:00 rest
10:00 of [1600/1200m row + max wall balls in remaining time]
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
Post results to comments.
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Squat clean, 15:00 to build to a tough single – not necessarily a max, but if things are moving well, go for it…
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5 rounds:
1-2-3-4 of [handstand push-ups (strict if possible) + power cleans light/moderate up to 185/125]
:60 rest
200m run
:60 rest
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3 rounds not for time:
6-9 moderate reverse hypers
15m/side 1-arm Farmer’s walk, up to 100/70
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
DB snatch practice + find your weight
A. Front squat or overhead squat, 10:00 to build to a heavy set of 5 (begin each set w/a squat clean or squat snatch if possible)
B. DB bench press, 3 x 6-8, 21X1; 2:00 rest
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For time w/an 8:00 cap:
40 push-ups or ring dips (only if very proficient here)
300m run or .5 mile Assault Bike or 120 double-unders
20 alternating DB snatches, tough
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3 rounds not for time:
:30/side plank
10 supermans w/pause @ top
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side light/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.
30:00-60:00 active recovery of choice – easy swim/bike/row/hike and/or mobility work, food prep, etc.
Post results to comments.