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2016
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July
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July
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Page 5
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  • Testing 6
  • Training 2,656
  • Uncategorized 18

Wednesday, 07.20.16 – Training

Testing Jul 19, 2016
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)] On a 25:00 running clock – rest remainder of each 5:00 window if you finish early: @ 00:00: 50 row calories or 1
Details

Tuesday, 07.19.16 – Training

Training Jul 18, 2016
Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating Turkish get-up + windmill Quick kettlebell swing review + find weight for conditioning piece A. 1 clean high pull + 1 power clean, 8 x 1; :10 between movements, begin a set every :90 + For time: 400m run or .5 mile Assault
Details

Monday, 07.18.16 – Training

Training Jul 17, 2016
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: 3-4 front squats, 40X1 2nd :90: 3-4 bent-over DB rows (both arms at same time, 20X1 + AMRAP in
Details

Sunday, 07.17.16 – Recovery

Training Jul 17, 2016
long, unplugged hike – it’s a beautiful day, get in the sun!
Details

Saturday, 07.16.16 – Training

Training Jul 15, 2016
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led 5:00-10:00 muscle-up and/or handstand walk practice – coach led + AMRAP in 20:00 w/a partner, split all run/reps as desired w/only 1 working at a time: 800m run 40 pull-ups or Australian pull-ups 120m (8 lengths of the rig) unweighted
Details

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Cincinnati Strength & Conditioning

Whether it’s achieving your first pull-up or competing at a national level, Cincinnati Strength and Conditioning is where you need to be. We have the best coaching, the best programming, and the best facility in which to accommodate your needs and help you achieve your goals. As a coaching facility we’ve helped hundreds of clients achieve levels of fitness they had never thought possible.

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