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Tag: EMOM

Friday, 08.12.16 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 dead bugs]
KB/DB snatch review/practice

A. 1 snatch (squat if possible, otherwise power) + 1 hang snatch + 1 overhead squat, 5 x 1 moderate/tough; begin a set every 2:00
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 5 sets – same variation but add 1-2 reps this week if possible
+
For time:
20 burpees w/2-hand touch to target 4-8” above standing reach
300m run
20 alternating DB snatches, tough OR 20 Russian KB swings, heavy!
300m run
20 burpees
+
3 rounds not for time:
:15/side star plank
10 supermans w/pause @ top

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Friday, 08.05.16 – Health

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 dead bugs)
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work

A. 1 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 7 sets – same movement/reps as last week
+
For reps:
4:00 toes-to-bar
:60 rest
3:00 wall balls, 20/14 to 10/9
:60 rest
2:00 double-unders
+
3 rounds not for time:
:10-:15/side star plank
10 supermans w/pause @ top

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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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