Cincinnati Strength & Conditioning
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [10 light/moderate kettlebell swings + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed
+
3-5 rounds easy:
:60 bike, row, or ski erg
:60 front leaning rest
:60 bike, row, or ski erg
3 dead hang to inverted or :30 passive hang from bar
:60 bike, row, or ski erg
:60 single-unders
Post results to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. 1-arm KB overhead walking lunge, 3 x 16 steps (switch arms @ 8 steps); :30 rest
A2. Front leaning rest on ground, 3 x :60 rest; :30 rest
+
5 sets:
2:00 of [200m run + max tough upper pulls in remaining time (muscle-ups, TTBs, CTB pull-ups, pull-ups, ring rows, etc.)]
:60 rest
+
3 sets:
10 unweighted hip extensions, 20X1 or 10 light reverse hypers
rest as needed
Post results to comments.
A. Back squat, 6 x 3 @ 50% of tested 1RM, 10X1; begin a set every :60
B. 1 hang squat clean from mid-thigh + 1 hang squat clean from just below the knees, 6 x 1 moderate; begin a set every :90
C. Close-grip bench press, build to a heavy 5, 21X1
+
For time @ high effort:
200m run
10 heavy DB thrusters
200m run
40 CTB pull-ups
200m run
10 heavy DB thrusters
200m run
+
Crossover Symmetry recovery
Post results to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. 1-arm KB overhead walking lunge, 3 x 16 steps (switch arms @ 8 steps); :30 rest
A2. Front leaning rest on ground, 3 x :60 rest; :30 rest
+
5 sets:
2:00 of [200m run or :60 Assault Bike @ 90% aerobic + max in remaining time tough upper pulls of choice (MUs, CTBs, TTBs, ring rows, etc.)]
:60 rest
+
3 sets:
10 unweighted hip extensions, 20X1 or 10 light reverse hypers
rest as needed
Post results to comments.
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 1/side Turkish get-up]
Split jerk tech work – coach-led
A1. Power clean clusters, 3 x 1.1.1; begin a rep every :60
A2. DB push press, 3 x 6-8, 21X1; :60 rest
+
For time:
250m row
10 burpees
20 kettlebell swings
10 burpees
250m row
10 burpees
20 kettlebell swings
10 burpees
250m row
+
Every 2:00 for 3 sets:
25m/side tough 1-arm overhead DB carry
Post results to comments.
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 1/side Turkish get-up]
Split jerk tech work – coach-led
A1. Power clean clusters, 3 x 1.1.1; begin a rep every :60
A2. DB push press, 3 x 7-10, 21X1; :60 rest
+
For time:
250m row
10 burpees
20 kettlebell swings
10 burpees
250m row
10 burpees
20 kettlebell swings
10 burpees
250m row
+
Every 2:00 for 3 sets:
25m/side tough 1-arm overhead DB carry
Post results to comments.