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
2016

November
  • All
  • Testing 6
  • Training 2,655
  • Uncategorized 18

Wednesday, 11.30.16 – Sport

Sport, Training Nov 29, 2016
3 rounds not for time: 3-6 dragon flags 30-60 double-unders + A. Squat snatch, build quickly to a tough single (not a true max), then drop to 85% of that and accumulate 4-8 more singles according to feel; rest as needed + 3 sets: :60 moderate/tough DB man-makers (1 = 1 push-up + 1/side row
Details

Wednesday, 11.30.16 – Health

Health, Training Nov 29, 2016
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (15 band pull-aparts + 4-6/side pistols or shrimp squats) A. Squat clean, 8 x 1 moderate/tough according to your skill/comfort, nothing ugly; begin a rep every :90 + 4 sets for reps: :60 DB man-makers, moderate/tough (1 = 1 push-up + 1/side
Details

Tuesday, 11.29.16 – Sport

Sport, Training Nov 28, 2016
3 sets not for time: 30m med ball bear hug carry 5/side DB shoulder press from bottom of lunge (forward leg opposite of working hand), 21X1 + A. 1 clean-grip deadlift + 1 clean pull, 8 x 1 @ 90-100% of clean max; begin a set every :90 + For time w/a partner, trading off
Details

Tuesday, 11.29.16 – Health

Health, Training Nov 28, 2016
Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating Turkish get-up + windmill Every :90 for 12:00 (4 sets of each): 1st: 2 snatch-grip deadlifts, 31X1 2nd: 6-8 seated on floor DB shoulder presses, 11X1 + 21-15-9 for time w/10:00 cap: Russian kettlebell swing, moderate Sit-up Push-up + 5:00-10:00 coach-led mobility work
Details

Monday, 11.28.16 – Health

Health, Training Nov 27, 2016
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (5/side unsupported 1-arm KB/DB row + 5/side light 1-arm kettlebell swings) A. DB rear foot elevated split squat test, 12:00 to build to an 8RM/leg, 30X0 – long-term goal is 8 reps/leg holding .33 body weight in each hand + 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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