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Home
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2018
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December
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December
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Page 4
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  • Testing 6
  • Training 2,774
  • Uncategorized 19

Friday, 12.14.18 – Health

Health, Training Dec 13, 2018
2 sets as warm-up: 10 alternating 1-arm DB snatch w/:01 pause overhead 15 air squats w/pause in the hole :20 2-arm hang from bar A. Pause snatch (:01 pause 2-3″ off ground), 8:00 to work on a technical component @ light/moderate loads OR build to a heavy single if already proficient B. Back squat, 3-3-3-3,
Details

Thursday, 12.13.18 – Health

Health, Training Dec 12, 2018
2 rounds as warm-up: 10 light band pass-throughs 15 light band pull-aparts :30/side plank 8:00 bike/row/ski @ 70% effort, start every 2:00 (so @ 0, 2, 4, & 6) w/an upper pressing gymnastics movement/progress that will take :20-:30 to complete 4:00 rest 8:00 bike/row/ski @ 70% effort, start every 2:00 (same structure as the 1st
Details

Wednesday, 12.12.18 – Health

Health, Training Dec 11, 2018
3 rounds as warm-up: 5/side single-leg glute bridges 5/side single-arm DB hang clean & jerk w/:01 pause overhead 5 hollow to superman rolls Every :90 for 24:00 (4 sets of each): 1st: :60 max strict pull-ups – use band assistance that allows for at least 5 reps by the last set 2nd: max L-sit hold
Details

Tuesday, 12.11.18 – Health

Health, Training Dec 10, 2018
3 sets as warm-up: 15m unweighted walking lunges 10 alternating toe touches from plank 15m bear crawl :05-:10 chin-over-bar hold 8:00 split jerk tech work @ very light loads – emphasis on footwork during both split and recovery + 2:00 rest + 8:00 to build to a challenging (tough but not true max) clean-grip deadlift
Details

Monday, 12.10.18 – Health

Health, Training Dec 09, 2018
2:00 easy bike/row/ski + 2 rounds: 3 slow & controlled inchworms 12 light goblet squats :30 hollow hold + Every :90 for 15:00 (5 sets of each): 1st: 2 squat cleans (or 2 x 1 power clean + 1 front squat) + 2 front squats 2nd: 4-6/side 3-point DB rows, 20X0 – no hold @
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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