Cincinnati Strength & Conditioning
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Training

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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Saturday, 07.08.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led

For time in teams of 2:
1000m run (split as desired)
42-30-18 (mandatory 21/21, 15/15, 9/9):
Wall balls or thrusters, 95/65
Pull-ups or CTBs or Australian pull-ups
+
5:00-10:00 coach-led mobility

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Saturday, 07.08.17 – Sport

Posted on by cincinnatistrength

3 rounds not for time:
12 bent-over DB fly, 1011
6 push-ups, 2020
:10/side 1-arm hang from ring
+
A. Hang power snatch, build quickly to a moderate/crisp triple
+
For time in teams of 2:
1000m run (split as desired)
42-30-18 (mandatory 21/21, 15/15, 9/9):
Thrusters, 115/75
CTB pull-ups
+
10 sets:
:30 Assault Bike @ 90% aerobic – this is just a flush, nothing hard
:30 rest
+
Bis & tris of choice

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