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Home
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2016
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December
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December
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Page 5
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  • Testing 6
  • Training 2,775
  • Uncategorized 19

Wednesday, 12.21.16 – Health

Health, Training Dec 20, 2016
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (15 band pull-aparts + 10 jumping switch lunges or unweighted walking lunges) 10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc. + AMRAP in 7:00: 7 toes-to-bar or sit-ups 14 kettlebell swings, moderate 21 air squats + 3 rounds not
Details

Wednesday, 12.21.16 – Sport

Sport, Training Dec 20, 2016
3 rounds not for time: 1 bar muscle-up + 2 strict pull-ups + 3 CTB pull-ups + 4 toes-to-bar OR 5 pull-ups + 5 toes-to-bar 10-14 alternating pistols + Every :90 for 15:00 (10 sets): 1 squat snatch starting @ 65% building up to 80-85% max + Every :90 for 15:00 (10 sets): 1 squat
Details

Tuesday, 12.20.16 – Sport

Sport, Training Dec 19, 2016
5:00-10:00 handstand hold or walk practice + A. Split jerk, build to 80-90% of 1RM and accumulate 6-10 singles there according to feel – moderate tech work, nothing maximal or shaky + 5 sets for even times, switch movement order each set: 10 burpees 10 box jumps w/step-down, 24/20 10 deadlifts, light up to 185/125
Details

Tuesday, 12.20.16 – Health

Health, Training Dec 19, 2016
Run, row, Assault Bike, and/or ski erg @ easy pace 5 rounds of(1/side Turkish get-up + 1-5 strict pull-ups or :05 chin-over-bar hold) Every :90 for 22:30 (15 intervals): Intervals 1-5: 1 power clean, start moderate and build to a challenging but repeatable load Intervals 6-10: 3-5 DB push presses, 21X1 – add weight each
Details

Monday, 12.19.16 – Health

Health, Training Dec 18, 2016
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (10 bent-over DB rows + 10 Russian kettlebell swings) Every :60 for 15:00 (5 sets of each): 1st: 10m goblet walking lunges – heavier than last week! 2nd: 5-10 unbroken strict pull-ups or Australian CTB pull-ups 3rd: :30 front leaning rest
Details

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E-mailcincinnatistrength@gmail.com

Telephone513 910 5050

Address4575 Steel Place, Cincinnati, OH 45209

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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