WEDNESDAY - Strata 73.

MOBILITY AND MAINTENANCE 

S1. Lacrosse Ball Hip Flexor and Glutes 

S2. Broomstick Complex 

OLYMPIC LIFTING

StrataFit

10-9-8-7-6 

Sumo Deadlift High Pull 

Ascend weight each round

StrataStrong

Every 2 mins for 10 mins (5 Rounds) 

1 Power Snatch 

1 Power Snatch to Parallel

1 Squat Snatch 

Ascend weight each round

CONDITIONING 

StrataFit

20-18-16-14-12-10-8-6-4-2

DB Snatch 22.5/15

10-9-8-7-6-5-4-3-2-1 

HR Pushups 

StrataStrong 

20-18-16-14-12-10-8-6-4-2

DB Snatch 22.5/15

HR Pushups 

MIDLINE

Weighted Planks

 

Strata Ladies Week 2, Workout 2

Mobility and Maintenance 

S1. T Spine Foam Roller

S2. Band Assisted Lats  

S3. Band Assisted Good Mornings  

Structural Balance/Midline 

5 KB or DB Lunge Position Single Arm Shoulder Press per arm (rest knee on ab mat)

5 KB or DB Bent Over Row per arm (use Box) 

10 Shoulder Taps Straight into 10 Crawlers 

3 Rounds 

Strength Superset 

10-9-8-7-6 

Ring Rows 

Matt Assisted Pushups (Drop to Knees if Strength Isn’t There)

Conditioning 

Take 5 mins to revisit KB Swing 

Starting with Russian and Progress to American Full Swing once extension is lost in Upper back this will determine the athletes end range for the following workout. 

In Partners 1:1 (one works one rests)

10 KB Swings 

20 Single Skips 

4 Rounds each

 

Midline 

15 Lying Leg Raises with Plate above Chest (hold plate Static)

Max Effort Plank

12 Lying Leg Raises with Plate above Chest (hold plate Static)

Max Effort Plank

9 Lying Leg Raises with Plate above Chest (hold plate Static)

Max Effort Plank