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Tag: strict

Monday, 07.25.16 – Health

Posted on by cincinnatistrength

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]

Every :90 for 15:00 (5 sets of each):
1st :90: 2-3 front squats, 40X1
2nd :90: 5-6 bent-over DB rows (both arms at same time, 20X0 – no pause @ top this week, but keep the elbows high!
+
AMRAP in 10:00, should be a tough grind rather than a breather, select movement/loads accordingly:
5 toes-to-bar – strict if possible
5/side 1-arm DB thrusters, heavy!
or
AMRAP in 10:00:
1 strict muscle-up or muscle-up
5 wall balls, 30/20 to 10/9
+
3 sets:
10-15 hip extensions or light reverse hypers
rest as needed

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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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Monday, 07.18.16 – Training

Posted on by cincinnatistrength

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]

Every :90 for 15:00 (5 sets of each):
1st :90: 3-4 front squats, 40X1
2nd :90: 3-4 bent-over DB rows (both arms at same time, 20X1
+
AMRAP in 8:00:
2 pull-ups, toughest repeatable variation – go strict even if that slows you down a bit
4 perfect push-ups – body planked throughout, only chest touches floor @ bottom
8 air squats
OR
AMRAP in 8:00:
2 muscle-ups
4 strict handstand push-ups
8 alternating pistols
+
3 sets:
10-15 hip extensions
rest as needed

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Monday, 07.04.16 – 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]

Every 3:00 for 5 sets:
10 alternating barbell front rack or KB goblet reverse lunges, tough!
max unbroken strict pull-ups or 10 very tough Australian pull-ups
+
AMRAP in 10:00 in teams of 2 or 3:
Assault Bike or row calories
+
4 sets:
:20 hollow hold or rock – focus on low back pressed into ground throughout
:20 rest

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SCHEDULE NOTICE: we will only have 1 class today @ 1030, regular schedule resumes tomorrow…

Monday, 06.20.16 – 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, 2-2-2-2, 20X1; begin a set every 2:30
B. Strict pull-ups, 3 x :60 steady or 3 controlled negatives in :60; :60 rest
+
For time w/a 10:00 cap:
50* double-unders
10 burpees
40 double-unders
10 burpees
30 double-unders
10 burpees
20 double-unders
10 burpees
10 double-unders
10 burpees
+
4 sets:
:15 hollow rock – focus on low back pressed into ground throughout
:15 rest

*adjust double-under reps as needed so that the work is possible within the cap; 25/20/15/10/5, 10/8/6/4/2, even 5/4/3/2/1 double-unders is preferred over subbing single-unders today

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Monday, 06.13.16 – 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]

A1. Back squat, 3-3-3-3, 20X1; :60 rest
A2. 1-arm DB row, 4 x 3-4/arm, 20X0; no rest between arms, :60 rest
+
2 sets for reps:
3:00 strict pull-ups or very tough, perfect Australian pull-ups
2:00 wall balls, 20/14 to 10/9
:60 double-unders
:60 rest
+
1 set:
max/side side plank up to :90

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