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Tag: CTB

Friday, 07.29.16 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 deadbugs]
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work

A. 1 hang snatch (squat if possible, otherwise power) + 1 overhead squat, 6 x 1 moderate/tough; begin a set every :90
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 6 sets – same variation and reps as last week
+
For time:
30 kettlebell swings, 53/35
500m row
30 burpees w/jump or step over the erg
+
3 rounds not for time:
12 weighted Russian twists on ground (L is 1, R is 2, back to L is 3, and so on…)
:30 Sorensen hold

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Monday, 07.25.16 – Sport

Posted on by cincinnatistrength

A. Squat snatch, 8 x 1 @ 80-90% 1RM – crisp reps more important than load today; begin a rep every :60
B1. Back squat, 4-4-4 (remember – B1/B2 = superset back and forth), 22X1; :60 rest
B2. Weighted strict supinated CTB pull-ups, 3 x 2-3, 21X0; :60 rest
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AMRAP in 10:00:
1 strict muscle-up or 1 muscle-up or 5 strict pull-ups
5 wall balls, 30/20 to 10/9
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3 sets not for time:
30 light band pull-aparts
15m/side moderate 1-arm Farmer’s walk

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Friday, 07.22.16 – Training

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [45′ forward bear crawl + 45′ reverse bear crawl + 10 deadbugs]
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work

A. 1 snatch-grip deadlift + 1 hang snatch (squat if possible, otherwise power), 6 x 1 moderate/tough; begin a set every :90
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 5 sets – select reps that are sustainable across all sets, most will be working w/25-50% of their max unbroken set
+
For time – short & sweet, warm-up thoroughly and push both the thrusters & run:
30 barbell or DB thrusters, light/moderate up to 95/65 barbell or 35/25 DBs
400m run
+
3 rounds not for time:
10 weighted Russian twists on ground (L is 1, R is 2, back to L is 3, and so on…)
:30 Sorenesen hold

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Friday, 07.08.16 – Training

Posted on by cincinnatistrength

10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl + 10 deadbugs]

A. Snatch (any variation) clusters, 5 x 1.1 moderate; :10 between singles, begin a set every 2:00
+
1 set:
max unbroken pull-ups (strict, kipping, CTB) – we’ll use this to determine training reps going forward, give full effort here…
+
AMRAP in 9:00:
9 DB man-makers (1 = L arm row + R arm row + power clean + thruster]
15 row calories
+
3 rounds not for time:
20 unweighted Russian twists (L is 1, R is 2, back to L is 3, and so on…)
5 hollow-to-superman rolls

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Monday, 06.27.16 – Training

Posted on by cincinnatistrength

10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold]

A. Back squat, 1-1-1-1 building to a heavy single, 20X1; begin a set every 2:30
+
AMRAP in 8:00:
10 CTB pull-ups, pull-ups, or tough, perfectly strict Australian pull-ups
12 heavy DB thrusters
14 row calories
+
5 sets:
:15 hollow hold or rock – focus on low back pressed into ground throughout
:15 rest

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Wednesday, 06.08.16 – Training

Posted on by cincinnatistrength

10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]

A. Alternating DB reverse lunges, 4 x 8-10 total; begin a set every :90
B. 1-arm DB overhead carry, build quickly to a very heavy 40-50m
+
Every 3:00 for 5 sets:
10 pull-ups or CTB Australian pull-ups – should be unbroken
10 burpees fast
10 row calories sprint
+
3 sets:
9-12 weighted hip extensions or light reverse hypers
rest as needed

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