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Home

2017
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November
  • All
  • Testing 6
  • Training 3,420
  • Uncategorized 25

Friday, 12.01.17 – Health

Health, Training Nov 30, 2017
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 goblet squats w/pause in the hole) Every :90 for 12:00 (4 sets of each): 1st: 3 back squats, 20X1 – increase weight each set 2nd:
Details

Thursday, 11.30.17 – Health

Health, Training Nov 29, 2017
2 sets easy of (5 DB Cuban presses + 15m bear crawl + 15m inch worm + 15m duck walk) 10:00 gymnastics skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc.) – coach-led, all non-fatigue + 10:00 @ moderate pace of (20/15 row calories + 30m tough backward sled drag) 5:00
Details

Wednesday, 11.29.17 – Health

Health, Training Nov 28, 2017
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses) 2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups) Every 2:00 for 12:00 (6 sets): 3-position power snatch (floor + below knees + above
Details

Tuesday, 11.28.17 – Health

Health, Training Nov 27, 2017
2 rounds as warm-up: 15m bear crawl 15m walking lunge w/a twist 10 knees-to-elbows or hanging leg raises Every :90 for 15:00 (5 sets of each): 1st: 5 front squats, start light & build a bit so last sets are still only moderate 2nd: 6-8 heavy alternating bent-over DB/KB rows w/slight pause @ top of
Details

Monday, 11.27.17 – Health

Health, Training Nov 26, 2017
3 rounds as warm-up: 5/side 1-arm DB push press w/:02 pause @ top 5/side DB suitcase deadlifts :15/side plank Every :90 for 15:00 (5 sets of each): 1st: 1 snatch lift-off (deadlift to just below knees & pause for :03 before returning to floor) + 1 slow snatch pull (:03 to the knees before finishing
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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