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2020
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November
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November
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Page 3
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  • Testing 6
  • Training 2,774
  • Uncategorized 19

Wednesday, 11.18.20 – Health & Sport

Health, Sport, Training Nov 17, 2020
3 rounds as warm-up: 5 prisoner good mornings 5 scap push-ups 5 scap pull-ups + AMRAP in 5:00: Strict pronated pull-ups + Every 4:00 for 24:00 (6 sets): 2-4 front squats (from the ground, squat clean counts as 1st rep) .3 mile bike or 200m row or 200m ski or 200m run @ 95% effort
Details

Tuesday, 11.17.20 – Health & Sport

Health, Sport, Training Nov 16, 2020
2 rounds as warm-up: :30 relaxed hang from bar 20 light Russian kettelbell swings 10 goblet squats + Every :90 for 15:00 (5 sets of each): 1st: 3 halting clean-grip deadlifts (:02 pauses just below the knees on the way up & down) 2nd: 6-10 DB floor presses + 21-15-9 for time w/10:00 cap: Single-arm
Details

Monday, 11.16.20 – Health & Sport

Health, Sport, Training Nov 15, 2020
3 rounds as warm-up: :20 hang from bar 10 light Russian kettelbell swings 5 goblet squats + Every :90 for 15:00 (5 sets of each): 1st: 2 front squats, 22X1 2nd: 2-4 strict pull-ups, weight or band-assist to ensure solid sets withing that range (more weight or less assistance than last week if possible) +
Details

Saturday, 11.14.20 – Health & Sport

Health, Sport, Training Nov 13, 2020
10:00 dynamic mobility work – coach-led + AMRAP in 25:00 w/a partner: 300m row or 600m bike erg or 300m ski erg 25 kettlebell swings 20 burpees *partners alternating completed movements + bis/tris/abs of choice or easy walk cool-down
Details

Friday, 11.13.20 – Health & Sport

Health, Sport, Training Nov 12, 2020
3 rounds as warm-up: 5 pvc passthroughs 5 pvc overhead squats 5 pvc good mornings + Every 2:30 for 15:00 (6 sets): 3 squat snatches OR 3 squat cleans + AMRAP in 7:00: 7 pull-ups 14 wall balls OR AMRAP in 7:00: 7 CTB pull-ups 14 alternating single DB squat cleans, 50/35+ + 5:00-10:00 coach-led
Details

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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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