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Friday, 09.23.16 – Health

Health, Training Sep 22, 2016
Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 bird dogs + 10 dead bugs) A. Squat clean or squat snatch, 12:00 to build to a heavy single B. DB bench press, 3 x 5-6, 21X1; 2:00 rest + For reps 4:00 of (500m row + max push-ups in
Details

Thursday, 09.22.16 – Health

Health, Training Sep 22, 2016
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic hip & shoulder mobility – coach’s choice 2 sets easy of [5/side light/moderate kettlebell snatch + :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, 09.21.16 – Health

Health, Training Sep 20, 2016
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of [10-12/side light DB external rotations + 4-6/side pistols or shrimp squats] Dynamic mobility – coach led AMRAP in 8:00 w/same DBs for both movements – as heavy as possible: 8 alternating DB rows from plank 12 alternating reverse lunges 36 double-unders or
Details

Tuesday, 09.20.16 – Health

Health, Training Sep 19, 2016
Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating Turkish get-up + windmill Every :90 for 15:00 (5 sets of each): 1st: 1 halting snatch-grip deadlift w/:01 pause 1” off ground, finish lift, :03 descent 2nd: 6-12 strict handstand push-ups or 2-3 wall walk, smooth & controlled throughout + 3 rounds for
Details

Monday, 09.19.16 – Health

Health, Training Sep 18, 2016
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls] Every :90 for 15:00 (5 sets of each): 1st: front squats, 20X1 – first 2 sets are doubles, last 3 singles building to a heavy rep 2nd: :45 jump rope technique
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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