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Saturday, 09.30.23 – Health & Sport

Health, Sport, Training Sep 29, 2023
Partner work 10:00 dynamic mobility work – coach-led + AMRAP in 24:00 w/a partner: 5 dual DB/KB deadlifts 4 dual DB/KB hang power cleans 3 dual DB/KB shoulder-to-overhead 200m run *partners alternate completed rounds *moderate/tough loads on the in-gym work + bis/tris/abs of choice or easy walk cool-down
Details

Friday, 09.29.23 – Health & Sport

Health, Sport, Training Sep 28, 2023
Squat & upper pull strength + couplet 2 rounds as warm-up: :30 relaxed hang from bar 10 pvc good mornings 10 pvc overhead squats + Every 3:00 for 15:00 (5 sets): 3-3-3-3-3 back squats, 22X1 6-9/side 3-point DB rows, 20X0 + AMRAP in 7:00: 3 toes-to-bar 6 wall balls 6/12 9/18 and so on… OR
Details

Thursday, 09.28.23 – Health & Sport

Health, Sport, Training Sep 27, 2023
Gymnastics skill + aerobic recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk :60 relaxed hang from bar :30 handstand hold or :60 plank + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech +
Details

Wednesday, 09.27.23 – Health & Sport

Health, Sport, Training Sep 26, 2023
Weightlifting tech + MWG intervals + accessory 2 rounds as warm-up: 10 alternating dead bugs 10 alternating bird dogs 5 air squats w/alternating single-arm reach overhead + Every :90 for 12:00 (8 sets): 1 power clean + 1 hang power clean from just below the knees + 1 hang power cleans from anywhere above the
Details

Tuesday, 09.26.23 – Health & Sport

Health, Sport, Training Sep 25, 2023
Weightlifting & pull strength + chipper 3 rounds as warm-up: 5 prisoner Kang squats 5-10 scap pull-ups + Every 3:00 for 15:00 (5 sets): 1 squat clean + 2 front squats 3 strict pronated pull-ups – add load/assistance as needed to make these challenging but unbroken + For time w/8:00 cap: 40 pull-ups 40 dual
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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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