Cincinnati Strength & Conditioning
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Training

Tuesday, 07.19.16 – Training

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Quick kettlebell swing review + find weight for conditioning piece

A. 1 clean high pull + 1 power clean, 8 x 1; :10 between movements, begin a set every :90
+
For time:
400m run or .5 mile Assault Bike
30 kettlebell swings
90 double-unders or 180 single-unders
30 kettlebell swings
400m run or .5 mile Assault Bike
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces

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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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Saturday, 07.16.16 – Training

Posted on by cincinnatistrength

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

5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
AMRAP in 20:00 w/a partner, split all run/reps as desired w/only 1 working at a time:
800m run
40 pull-ups or Australian pull-ups
120m (8 lengths of the rig) unweighted walking lunges
40 toes-to-bar or sit-ups w/partner anchoring feet
+
Optional:
Bis & tris of choice

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Friday, 07.15.16 – 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. Snatch (any variation), 10 x 1 moderate; begin a rep every :60
+
For time w/12:00 cap:
9 wall walks
500m row
6 wall walks
200m Farmer’s walk, heavy!
3 wall walks
+
3 rounds not for time:
10 weighted Russian twists (L is 1, R is 2, back to L is 3, and so on…)
5-10 hollow-to-superman rolls

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Thursday, 07.14.16 – Training

Posted on by cincinnatistrength

15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side light/moderate kettlebell clean & jerk + :30 bottom of goblet squat hold]

A. Weightlifting tech work, 10:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Make-up strength work from Mon-Wed
C. Prowler or sled fun

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