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Thursday, 12.29.16 – Sport

Sport, Training Dec 28, 2016
30:00-60:00 easy aerobic recovery work (swim/bike/hike preferred) and/or mobility work of choice
Details

Thursday, 12.29.16 – Health

Health, Training Dec 28, 2016
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic hip & shoulder mobility – coach’s choice 2 sets easy of [10 DB Cuban presses + :30 bottom of goblet squat hold] A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above
Details

Wednesday, 12.28.16 – Health

Health, Training Dec 27, 2016
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats) 10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc. + 3 sets for reps: :60 strict pull-ups or perfect CTB Australian pull-ups or muscle-ups :60 rest :60 overhead plate
Details

Wednesday, 12.28.16 – Sport

Sport, Training Dec 27, 2016
10:00 bar muscle-up & pistol practice – back & forth between the 2, nothing fatigued… + Every 2:00 for 12:00 (6 sets): 2 touch-and-go squat snatches starting moderate and building to a tough double + Every 2:00 for 12:00 (6 sets): 2 squat cleans starting moderate and building to a tough double + Not for
Details

Tuesday, 12.27.16 – Sport

Sport, Training Dec 26, 2016
5:00-10:00 handstand hold or walk practice + A. Split jerk, build to a tough single in 10:00 B. Power clean, build to a tough touch-and-go triple in 10:00 + AMRAP in 15:00: 150 double-unders 1000m row 50 burpees + 3 sets not for time: 10 unweighted hip extensions, 2012 :30 top of dip hold w/palms
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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