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2019
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December
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December
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Page 4
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  • Testing 6
  • Training 2,656
  • Uncategorized 18

Sunday, 12.14.19 – Health

Health, Training Dec 13, 2019
Dynamic mobility work – coach-led For time w/a partner w/only 1 partner working @ a time: 20 toes-to-bar OR assisted pull-ups – your choice, can mix and max as needed to hit the required reps 160 double-unders 30 toes-to-bar 120 wall balls 40 toes-to-bar 80 calories – your choice bike/row/ski + optional abs/bis/tris of choice
Details

Friday, 12.13.19 – Health

Health, Training Dec 12, 2019
3 sets as warm-up: 5 air squats w/alternating single-arm reach overhead each rep 10 alternating toe touches from plank 5 scap pull-ups 15:00 to build to a moderate/tough front squat double, get in very light scap activation work between sets (pull-aparts, band or DB external rotations, etc.) or pvc/band passthroughs if overhead mobility is a
Details

Thursday, 12.12.19 – Health

Health, Training Dec 11, 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: :10-:20 L hang, toes-to-bar hold, or 2-arm active hang from bar 2nd: :10-:20 freestanding handstand hold or tripod headstand hold 20:00 @ 75% effort
Details

Wednesday, 12.11.19 – Health

Health, Training Dec 10, 2019
3 rounds as warm-up: 5 scap pull-ups 5 scap push-ups 10 alternating DB snatches, light Every :60 for 15:00 (5 sets of each): 1st: 4-6 L front rack reverse lunges 2nd: 4-6 R front rack reverse lunges 3rd: 4-6 strict pull-ups (no bands, sub 4-6 challenging ring rows or perfect Australian CTB pull-ups) *all sets
Details

Tuesday, 12.10.19 – Health

Health, Training Dec 09, 2019
3 rounds as warm-up: 5-10m crawl forward 5-10m crawl backward 5/side DB/KB windmills, slow & controlled – can test out a light med ball for these, too 10 prisoner air squats Every 2:00 for 5 sets: 3 power cleans – drop & re-set between reps, but all 3 should be completed within :30 + Every
Details

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E-mailcincinnatistrength@gmail.com

Telephone513 910 5050

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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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