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Training

Friday, 04.08.16 – 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]

A1. Halting snatch-grip deadlift (pause just below knees on way up & down to ensure shoulders in front of the bar & vertical shins), 2-2-2 w/reset on ground, :60 rest
A2. DB bench press, 3 x 4-7, 21X1; :60 rest
+
For time:
50 double-unders or 100 single-unders
500m row
50 DB push presses, moderate/tough
500m row
50 double-unders or 100 single-unders
+
Not for time:
3:00 front leaning rest accumulation – goal is unbroken, but break and rest as needed to ensure solid positions throughout

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Thursday, 04.06.16 – 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
+
10 rounds nice & easy:
:60 Assault Bike, run, or row @ very easy pace
1 dead hang to inverted or :15-:30 2-arm passive hang from bar
:30 front leaning rest on ground

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Wednesday, 04.06.16 – 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 [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]

A1. 1-arm KB front rack walking lunge, 3 x 16 steps (switch arms @ 8 steps); :30 rest
A2. Front leaning rest on ground), 3 x :45 rest; :30 rest
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30-20-10 for time w/a 15:00 cap:
Alternating renegade rows (so 15/side on the round of 30)
Box step-overs w/DBs (same as used for renegade rows)
Sit-ups

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Tuesday, 04.05.16 – Training

Posted on by cincinnatistrength

10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:20-:30 passive hang from bar (1-arm if possible) + 3 wall walks]
Split jerk tech work – coach-led

A. Power clean & split jerk, 9 x 1 starting moderate and building a little if things feel great; begin a rep every :60
+
For reps:
3:00 of [20 row calories + max hand-release push-ups in remaining time]
:60 rest
3:00 of [20 row calories + max kettlebell swings in remaining time]
:60 rest
3:00 of [20 row calories + max burpees in remaining time]
+
3 sets not for time:
25m/side tough 1-arm Farmer’s walk

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Monday, 04.04.16 – Training

Posted on by cincinnatistrength

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

A. Back squat, 3 x 3-4, 40X1; 2:30 rest
B. Supinated chin-over-bar hold, 1 x max
C. L-sit or dip support (hold top or ring or bar dip), 1 x max – pick the most challenging variation you can hold for at least :05
+
For 16:00:
1st: :30 tough upper body pulls (ring/bar muscle-ups if proficient, CTB pull-ups, pull-ups, ring rows, Pendlay rows, etc.)
2nd: :30 wall balls
3rd: :30 double-unders
4th: :30 Assault Bike @ high aerobic effort

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