Cincinnati Strength & Conditioning
A. Overhead squat, build quickly to moderate/tough double, 22X1
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Every :60 for 15:00:
1st: 3-6 L-sit pull-ups or strict toes-to-bar
2nd: 6 burpee box jump over w/step-down, 24/20
3rd: 10 sandbag squats – hold any way
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3 sets:
:50 row @ 97% effort
5:40 walk rest
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Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
On a 15:00 running clock:
8:00 to build to a heavy power clean
3:00 rest to load bar to 90% of best clean
4:00 max power cleans, 90% of best clean
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Every 4:00 for 3 sets – goal is fast, even times:
15 burpees w/2-hand touch to target 6+” above standing reach
200m run
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
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A. 1 push jerk + 1 split jerk, 5 x 1 @ moderate/tough loads; begin a set every 2:00
B. Clean-grip deadlift, 6 x 3 @ clean max, 11X1; begin a set every :60
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3 rounds:
:90 of [1 hang power clean tough up to 205/145 + 1 strict handstand push-up + 2 HPC + 2 sHSPU + 3 + 3 and so on…]
:90 rest
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4 sets for times:
200m run
15 kettlebell swings, unbroken up to 70/53
:90 rest
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Crossover Symmetry recovery
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A. Squat snatch, 8 x 1 @ 80-90% 1RM – crisp reps more important than load today; begin a rep every :60
B1. Back squat, 4-4-4 (remember – B1/B2 = superset back and forth), 22X1; :60 rest
B2. Weighted strict supinated CTB pull-ups, 3 x 2-3, 21X0; :60 rest
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AMRAP in 10:00:
1 strict muscle-up or 1 muscle-up or 5 strict pull-ups
5 wall balls, 30/20 to 10/9
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3 sets not for time:
30 light band pull-aparts
15m/side moderate 1-arm Farmer’s walk
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Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold]
Every :90 for 15:00 (5 sets of each):
1st :90: 2-3 front squats, 40X1
2nd :90: 5-6 bent-over DB rows (both arms at same time, 20X0 – no pause @ top this week, but keep the elbows high!
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AMRAP in 10:00, should be a tough grind rather than a breather, select movement/loads accordingly:
5 toes-to-bar – strict if possible
5/side 1-arm DB thrusters, heavy!
or
AMRAP in 10:00:
1 strict muscle-up or muscle-up
5 wall balls, 30/20 to 10/9
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3 sets:
10-15 hip extensions or light reverse hypers
rest as needed
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long, unplugged hike, get outside!
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