Cincinnati Strength & Conditioning
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Training

Friday, 01.20.17 – 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 + :10 2-arm passive hang from bar)

Every :90 for 15:00 (5 sets of each):
1st: 3 front squats from the ground OR 3 overhead squats from the ground
2nd: 4-5 unsupported DB rows (both arms at same time), 3010
+
4 sets for reps, beginning each set w/the pull-ups:
2:00 of [10 pull-ups or Australian pull-ups + 10 goblet squats up to 53/35 + 30 double-unders]
:60 rest
+
5:00-10:00 independent mobility work of choice

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Friday, 01.20.17 – Sport

Posted on by cincinnatistrength

3 rounds not for time:
3 dead hang to inverted w/controlled descent
1/side Turkish get-up
+
A. Back squat, build quickly to a moderate triple
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For time w/a 13:00 cap:
55 deadlifts, moderate up to 225/155
55 wall balls, 20/14 to 10/9
55 row calories
55 handstand push-ups
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3 rounds:
10-15 light reverse hypers
:30 hollow rock or hold

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Thursday, 01.19.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [10 DB Cuban presses + :30 bottom of goblet squat hold]

A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow

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Wednesday, 01.18.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)

10:00 coach-led gymnastics practice – handstands, kipping, pistols, etc.
+
Every :60 for 5:00:
6 unbroken moderate thrusters, each set starts from the ground – efficiency over load
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For time w/10:00 cap:
500m row
30-20-10 of [toes-to-bar or sit-ups + wall balls]
+
5:00-10:00 coach-led mobility work

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Wednesday, 01.18.17 – Sport

Posted on by cincinnatistrength

10:00 ring muscle-up and/or DH2I practice – nothing fatigued…
+
On a single 18:00 clock that starts @ warm-up, establish the following in order:
3 rep moderate touch-and-go squat snatch
3 rep moderate thruster (from ground)
3 rep moderate touch-and-go squat clean
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AMRAP in 5:00:
Strict CTB pull-ups
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Every 7:00 for 3 sets:
:60 Assault Bike @ 95-97% effort

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