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Home
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2018
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November
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November
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Page 3
  • All
  • Testing 6
  • Training 2,704
  • Uncategorized 18

Tuesday, 11.20.18 – Health

Health, Training Nov 19, 2018
For completion as warm-up: 2:00 easy row/bike/ski + 3 sets: :10 flutter kick :10 hollow rock :10 hollow hold 10m duck walk Every 2:00 for 16:00 (4 sets of each): 1st: 8-10 alternating reverse lunges (bar on back) 2nd: 10-12 alternating DB rows from plank w/:01 pause @ top each rep *moderate loads you can
Details

Monday, 11.19.18 – Health

Health, Training Nov 18, 2018
3 sets as warm-up: 15m unweighted walk lunges 10 alternating toe touches from plank 15m bear crawl :20 passive hang from bar Every :90 for 15:00 (5 sets of each): 1st: 4-5 clean-grip Romanian deadlifts, 21X1 w/bottom position anywhere below the knees but off the floor 2nd: 8-10 alternating DB Z presses w/:01 pause @
Details

Saturday, 11.17.18 – Health

Health, Training Nov 16, 2018
Dynamic mobility work – coach-led For time in teams of 2 w/30:00 cap: 100 pull-ups (must be completed 20/20, 15/15, 10/10, 5/5) 200 wall balls (must be completed 40/40, 30/30, 20/20, 10/10) 300 double-unders (must be completed 60/60, 45/45, 30/30, 15/15) + optional bis & tris work of choice Post result to comments.
Details

Friday, 11.16.18 – Health

Health, Training Nov 15, 2018
3 sets as warm-up: :10-:20 2-arm relaxed hang from bars or rings 5/side 1-arm DB hang clean & jerk into 15m overhead DB carry after 5th rep 5 DB goblet squats, 22X1 A. Hang snatch from below the knees, 4 x 3 moderate & crisp; begin a set every 2:00 B. Back squat, 8-8-8, 30X0;
Details

Thursday, 11.15.18 – Health

Health, Training Nov 14, 2018
3 rounds as warm-up: 5/side light DB external rotations, 3010 :30 bottom of relaxed squat hold Every :60 for 8:00 (8 sets): :10-:20 upper press gymnastics practice of choice + Every :60 for 8:00 (8 sets) :10-:20 upper pull gymnastics practice of choice + Every 2:00 for 12:00 (6 sets): :30 bike, row, or ski
Details

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E-mailcincinnatistrength@gmail.com

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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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