Cincinnati Strength & Conditioning
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Training

Tuesday, 04.26.16 – Training

Posted on by cincinnatistrength

15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 1/side Turkish get-up]
Split jerk tech work – coach-led

A. Power clean, build to a moderate/tough single for the day in 10:00 (or EMOM10 light/moderate drilling tech)
B. DB push press, 3 x 4-6, 21X1; :90 rest
+
500m row @ 90% aerobic
2:00 rest
3 rounds of [15 kettlebell swings @ 53/35 + 15 hand-release push-ups or handstand push-ups if proficient]
2:00 rest
500m row @ 90% aerobic – goal is exact same time as 1st row
+
Optional – every 2:00 for 3 sets:
20m/side tough 1-arm overhead DB carry

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Monday, 04.25.16 – Training

Posted on by cincinnatistrength

10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [2-arm passive hang from bar + 5/side 1-arm kettlebell thrusters]

A1. Back squat, 3 x 3-4, 22X1; :60 rest
A2. 1-arm DB row, 3 x 5-6/arm, 20X1; :60 rest
+
AMRAP in 10:00:
20 double-unders or 40 single-unders
10 alternating DB reverse lunges, light
5 strict toes-to-bar or 10 sit-ups
+
3 sets:
:30/side plank
rest as needed

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Saturday, 04.23.16 – Training

Posted on by cincinnatistrength

10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [1-3 dead hang to inverted + 1-3 wall walks]

5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner – only 1 working at a time:
800m run
80 pull-ups
400m run
120 wall balls
200m Farmer’s walk, tough
+
Optional:
Abs, bis, & tris or choice

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Friday, 04.22.16 – Training

Posted on by cincinnatistrength

10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]

A. 1 halting snatch-grip deadlift (:02 pause below knees on way up, :03 descent) + 1 snatch pull, 5 x 1; begin a set every :90
B. Supinated strict weighted pull-ups, 3 x 2-4, 21X0 (or 3 x 3 negatives w/:06 descent if no strict pull-up); 2:00 rest
+
AMRAP in 10:00:
1 wall walk
5 row calories
2 wall walks
10 row calories
3 wall walks
15 row calories
and so on…
+
8 sets:
:15 hollow rock or hold
:15 rest

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Thursday, 04.21.16 – 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 [10 light/moderate kettlebell swings + :30 bottom of goblet squat hold]

A. Make-up strength work from Mon-Wed
+
3-5 rounds easy:
4 alternating Turkish get-ups, light/moderate & controlled
500m row or .5 mile Assault Bike
2:30 rest

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