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Home
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2019
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December
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December
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Page 5
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  • Testing 6
  • Training 2,656
  • Uncategorized 18

Monday, 12.09.19 – Health

Health, Training Dec 08, 2019
3 rounds easy: 5 band passthroughs 5 band overhead squat, 2211 10 band pull-aparts :30 plank on ground *light band, either the orange or red Every :90 for 15:00 (5 sets of each): 1st: 1 back squat, 22X1 – moderate & perfect for all sets/reps, final 2-3 sets can be tough as long as tempo
Details

Saturday, 12.07.19 – Health

Health, Training Dec 06, 2019
Dynamic mobility work – coach-led For time w/a partner: 100 calories – your choice row/bike/ski 100 single-arm DB shoulder-to-overhead, tough 100 kettlebell swings, tough 100 burpees w/lateral hop over the DB or barbell *movements can be completed in any order, but each must be done in it’s entirety before moving onto the next movement *can
Details

Friday, 12.06.19 – Health

Health, Training Dec 05, 2019
2 sets as warm-up: 7 air squats w/alternating single-arm reach overhead each rep 14 alternating toe touches from plank 7 scap pull-ups 15:00 to build to a moderate front squat triple – definitely not a max! + For time w/7:00 cap: 21 toes-to-bar 21 KB goblet squats, tough but able to be completed unbroken when
Details

Thursday, 12.05.19 – Health

Health, Training Dec 04, 2019
For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk 15m duck walk 15 kip swings (hollow to arch) 30:00 @ 65-75% effort – nice & steady!: 30m moderate/tough Farmer’s walk 3 wall walks or 15 feet handstand walk 30m moderate/tough Farmer’s walk 600m row OR
Details

Wednesday, 12.04.19 – Health

Health, Training Dec 03, 2019
3 rounds as warm-up: 5 scap pull-ups 5 scap push-ups 10 alternating DB snatches, light *all movement slow & controlled Every :60 for 10:00 (5 sets of each): 1st: 5 L DB hang clean & jerk 2nd: 5 R DB hang clean & jerk *goal is to find the heaviest DB you can complete 5
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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