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 light/moderate kettlebell clean & jerk + :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
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active recovery – spend 30-60 minutes on the trails (hike not run), in the pool, meal prep, and/or mobility
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10:00 pistol & bar muscle-up practice
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A. Alternating barbell front rack lunges, take your time & build to a very tough set of 10
B. Unsupported 1-arm DB row (not on a bench), 3 x 3-5/side; :45 between sides
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Every 4:00 for 5 sets – goal is best sustainable pace:
40 row calories
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Not for time:
400-800m sandbag carry, switch sides every 100m
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Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
Every :90 for 12:00 (4 sets of each):
1st: 15m DB walking lunges (hands @ sides)
2nd: max L-sit up to :30
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12:00 @ 80%:
10 alternating DB rows from plank position
200m run
40 double-unders
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
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A. Split jerk from blocks, 12:00 tech work @ moderate/heavy loads
B. Clean-grip deadlift, 6 x 3 @ 103-105% clean max, 11X1; begin a set every :60
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4 sets even:
12 ring dips (open w/strict each round before switching over to kipping)
100m run hard
walk back
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4 sets:
6 hang power clean, moderate but unbroken up to 205/145
100m run hard
walk back
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Crossover Symmetry recovery
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Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 6 sets:
2 power cleans, moderate/tough
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Every 6:00 for 3 sets @ high effort:
10 kettlebell swings
10 burpees
10 kettlebell swings
10 burpees
250/200m row
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
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