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2016
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July
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July
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Page 6
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  • Testing 6
  • Training 2,704
  • Uncategorized 18

Friday, 07.15.16 – Training

Training Jul 14, 2016
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [45′ forward bear crawl + 45′ reverse bear crawl + 10 deadbugs] A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work A. Snatch (any variation), 10 x 1 moderate; begin a rep every :60 + For time w/12:00
Details

Thursday, 07.14.16 – Training

Training Jul 13, 2016
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 [5/side light/moderate kettlebell clean & jerk + :30 bottom of goblet squat hold] A. Weightlifting tech work, 10:00 to work on snatch, clean, or jerk positions – nothing above 65%
Details

Wednesday, 07.13.16 – Training

Training Jul 12, 2016
10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of [6-8/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)] 5 rounds of: 3:00 of [200m run or 250m row or .3 mile Assault Bike + max rounds in remaining
Details

Tuesday, 07.12.16 – Training

Training Jul 11, 2016
10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating kettlebell snatch + windmill A. 1 halting clean-grip deadlift (pause just below knees on way up, :03 descent) + 1 clean high pull, 7 x 1; begin a rep every :90 + 10:00 @ 80% – focus on movement quality
Details

Monday, 07.11.16 – Training

Training Jul 10, 2016
10:00 as warm-up: 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: 4-6 front squats, 40X1 2nd: 4-6 bent-over DB rows (both arms at same time, 20X1 + AMRAP
Details

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E-mailcincinnatistrength@gmail.com

Telephone513 910 5050

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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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