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2018
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  • Testing 6
  • Training 2,709
  • Uncategorized 18

Tuesday, 01.01.19 – Health

Health, Training Dec 31, 2018
2 sets as warm-up: 30m unweighted walking lunges :30 hollow rock :05-:15 chin-over-bar hold 10:00 to build to a challenging (tough but not true max) front squat double + 5:00 rest + 5 rounds for time w/15:00 cap: 10 strict pull-ups – band assist if needed 20 air squats 40 double-unders + 5:00-10:00 coach-led mobility
Details

Monday, 12.31.18 – Health

Health, Training Dec 30, 2018
3 rounds: 4 slow & controlled inchworms 8 alternating 1-arm DB snatches w/:01 pause overhead :30 hollow hold + Every 2:00 for 16:00 (4 sets of each): 1st: 4-4-3-3 close-grip bench press, 30X1 2nd: 12-16 unbroken Russian kettlebell swings, tough + AMRAP in 8:00: 40 1-arm DB hang clean & jerk, heavy – alternate every
Details

Saturday, 12.29.18 – Health

Health, Training Dec 28, 2018
Dynamic mobility work – coach-led AMRAP in 24:00 w/a partner: 14 calories – your choice row/bike/ski 12 wall balls 10 pull-ups *partners trade off completed movements w/a tag each switch + optional bis & tris work of choice Post result to comments.
Details

Friday, 12.28.18 – Health

Health, Training Dec 27, 2018
3 sets as warm-up: 10 alternating DB snatches 5 goblet squats w/:03 pause in the hole :15-:30 2-arm hang from bar A. Snatch, 9 x 1 moderate & crisp; begin a rep every :60 B. Back squat, 6-6-6, 20X2; begin a set every 3:00 + For time w/a 9:00 cap: 21 power cleans, light up
Details

Thursday, 12.27.18 – Health

Health, Training Dec 26, 2018
2 rounds as warm-up: 15 light band pass-throughs 15 light band pull-aparts :30-:60 plank on ground 5 rounds: 2:00 upper pressing gymnastics practice 2:00 upper pulling gymnastics practice 2:00 bike/row/ski moderate *so this should be a very steadily-paced 30 minutes w/crisp gymnastics repetitions accumulated throughout + 5:00-10:00 mobility work – coach-led Post results to comments.
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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