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2019
  • All
  • Testing 6
  • Training 2,709
  • Uncategorized 18

Wednesday, 01.01.20 – Health

Health, Training Dec 31, 2019
2 rounds as warm-up: 5-10 scap push-ups :30 relaxed hang from bar 5/side single-leg prisoner good mornings, 3030 30 single-unders 10:00 ground-to-overhead prep + For time w/a partner w/10:00 cap: 60 ground-to-overhead any way (snatch or clean & jerk), moderate up to 155/105 + Every :60 for 15:00 (5 sets of each): 1st: 5 L-leg
Details

Tuesday, 12.31.19 – Health

Health, Training Dec 30, 2019
3 rounds as warm-up: 5-10m slow crawl forward 5-10m slow crawl backward 5/side DB/KB windmills, slow & controlled – can test out a light med ball for these, too 10 prisoner air squats – last 5 1&1/4 Every 2:00 for 5 sets: 1 1&1/4 back squat – moderate & perfect for all sets/reps, final 1-2
Details

Monday, 12.30.19 – Health

Health, Training Dec 29, 2019
3 rounds easy: 5 light band passthroughs 10 band pull-aparts 5 prisoner Kang squats 2 inchworms Every :90 for 15:00 (5 sets of each): 1st: 3 halting snatch-grip deadlifts w/:01 pause just below the knees on the way up & down each rep, :01 reset between reps (so no touch-and-go) 2nd: 3-6 dual DB Z
Details

Saturday, 12.28.19 – Health

Uncategorized Dec 27, 2019
Dynamic mobility work – coach-led AMRAP in 20:00 w/a partner: 20 pull-ups 40 double-unders 40 wall balls 40 double-unders *split all work as desired w/only 1 partner working at a time *if you’re solid at all movements, go w/CTB & heavy wall balls even if that means getting fewer rounds + optional abs/bis/tris of choice
Details

Friday, 12.27.19 – Health

Uncategorized Dec 26, 2019
3 sets as warm-up: 5 air squats w/alternating single-arm reach overhead each rep 10 alternating toe touches from plank 5 slow & controlled ring rows w/a pause at the top 15:00 to build to a tough power clean single, get in some very light scap activation work between sets (pull-aparts, band or DB external rotations,
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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