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Training

Wednesday, 07.12.17 – Health

Posted on by cincinnatistrength

2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups from forearms)

Every :60 for 10:00 (5 sets of each):
1st: 3 hang power cleans from just below the knees
2nd: 3 wall walks or :30 front leaning rest (rings or floor)
+
5 rounds:
:40 wall sit @ or just above parallel
:20 rest
:40 push-ups, 2111 if possible otherwise be as perfect & controlled throughout
:20 rest
:40 double-unders
:20 rest
+
5:00-10:00 coach-led mobility work

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Wednesday, 07.12.17 – Sport

Posted on by cincinnatistrength

4 sets as easy warm-up:
200m easy jog
15m med ball bear hug carry
+
10:00 bar muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol
+
Every :60 for 10:00 (5 sets of each):
1st: 3 hang squat cleans, light/moderate and fast out of the hole
2nd: 1 rope climb or 4 rope pull-ups
+
5 sets:
10 push-ups, 2011 – note the tempo and stick to it, each rep should take exactly :04
12 glute-ham sit-ups
48 double-unders, commit to mandatory unbroken if already proficient
:60 rest

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Tuesday, 07.11.17 – Sport

Posted on by cincinnatistrength

3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses

A. Standing triple jump, 6 x 1 increasing effort each rep so only the last is near full effort, and alternate starting leg set-to-set; rest as needed
B. 1 clean-grip deadlift + 1 clean pull, 6 x 1 @ 100-105% clean max; begin a rep every 2:00
+
6 sets:
500m row – same pace as the sets from 2 weeks ago
2:00 walk rest
+
3 sets:
6 glute-ham raises
:30 weighted Sorensen hold
:90 rest

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Tuesday, 07.11.17 – Health

Posted on by cincinnatistrength

3 rounds of(1/side Turkish get-up + :30 plank + :60 row/bike/ski easy)

A. Back squat, 3 x 5-6, 20X1; begin a set every 3:00
B. Australian CTB pull-ups, 3 x 6-8, 20X2 – set up bar at a height that makes 6-8 perfect-tempo reps challenging (lower = tougher), ensure that chest is held tightly to the bar @ the top; begin a set every 2:00
+
AMRAP in 7:00:
2 alternating DB forward lunges
2 alternating DB reverse lunges
2 DB front squats
10 toes-to-bar
4 alternating DB forward lunges
4 alternating DB reverse lunges
4 DB front squats
10 toes-to-bar
6 alternating DB forward lunges
6 alternating DB reverse lunges
6 DB front squats
10 toes-to-bar
and so on…
+
5:00-10:00 coach-led mobility work

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Monday, 07.10.17 – Health

Posted on by cincinnatistrength

2 rounds as warm-up of [3 overhead squats @ 5511 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]

Every 2:00 for 12:00 (3 sets of each):
1st: 5-6 clean-grip deadlifts, 31X1
2nd: 10-12 DB push presses
+
AMRAP in 10:00:
10 row/bike/ski calories
10 kettlebell swings
10 burpees
+
5:00-10:00 mobility work – coach-led

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Monday, 07.10.17 – Sport

Posted on by cincinnatistrength

3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch

A. Squat snatch, build to a single @ 90% max, if you hit that on first attempt you can go to 95% for 1 attempt
B. Squat clean & jerk, build quickly to a single @ 85% max
C. Back squat, 5 x 1 building to a tough single, 20X2; 2:00-3:00 rest
+
9 rounds for time:
5 strict ring dips
5 L-pull-ups
5/side 1-arm DB overhead squats

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