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Home

2019

September
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  • Testing 6
  • Training 2,656
  • Uncategorized 18

Tuesday, 10.01.19 – Health

Health, Training Sep 30, 2019
3 rounds as warm-up: 30 single-unders 10 alternating toe touches from plank 5 strict toes-to-bar or hanging leg/knee raises Every :90 for 15:00 (5 sets of each): 1st: 1 close-grip bench press 2nd: 1 strict weighted pull-up OR 1 slow pronated negative w/:05-:10 even descent *build to tough final singles of each + 21-15-9 for
Details

Monday, 09.30.19 – Health

Health, Training Sep 29, 2019
2 rounds as warm-up: 5 hand-release push-ups w/:01 pause @ top 10 bent hollow rocks 20 prisoner box step-ups Every 3:00 for 5 sets: 5-4-3-2-1 front squats – all sets moderate for the reps 10 light/moderate band pull-aparts + 3 sets for total wall balls: 2:00 of (300/250m row + wall balls in remaining time)
Details

Saturday, 09.28.19 – Health

Health, Training Sep 27, 2019
Dynamic mobility work – coach-led AMRAP in 24:00 w/a partner: 8 toes-to-bar 10 alternating single-arm DB hang clean & jerk 14/12 row calories *alternate completed movement, so P1 does 8 TTBs, then P2 does 5/side DB HC&Js, then P1 rows, then P2 does 8 TTBs, and so on… + optional abs/bis/tris of choice Post result
Details

Friday, 09.27.19 – Health

Health, Training Sep 26, 2019
2 sets as warm-up: 10 scap push-ups 5/side 1-arm DB snatches 5/side 1-arm DB thrusters Every :90 for 15:00 (5 sets of each): 1st: 1 clean-grip deadlift + 1 squat clean + 1 front squat 2nd: max (-1) strict pull-ups – if less than 5 unbroken on a fresh set, band assist to allow for
Details

Thursday, 09.26.19 – Health

Health, Training Sep 25, 2019
For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk 15m duck walk Every :60 for 10:00 (5 sets of each): 1st: :30 handstand hold or handstand walk or shoulder taps from top of wall walk 2nd: 30m Farmer’s walk + For completion @ 70-80% effort:
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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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