FRIDAY - Strata 104.

MOBILITY AND MAINTENANCE 

S1. Band Assisted Hamstring Floss  

S2. Turkish Get-Ups 

STRENGTH

StrataFit  

Deadlift 

15-13-11-9-7-5-3 

Rest at least 1 min between sets 

StrataStrong 

Deadlift 

3-3-3 @ 70%

3-3-3 @ 80%

3-3-3 @ 85%


CONDITIONING 

(In Partners 1:1)

StrataFit  

15 KB Sumo High Pulls 

12 KB Swings 

9 HR Pushups 

12 KB Sumo High Pulls

9 KB Swings

6 HR Pushups

9 KB Sumo High Pulls

6 KB Swings

3 HR Pushups

StrataStrong

15 Power Snatch 40/30

12 Power Cleans 40/30

9 Push Jerks 40/30

12 Power Snatch 50/35

9 Power Cleans 50/35

6 Push Jerks 50/35

9 Power Snatch 60/40

6 Power Cleans 60/40

3 Push Jerks 60/40


MIDLINE

Plank Complex

 

Strata Ladies Week 7, Workout 3 

Mobility and Maintenance 

S1. Foam Roller Posterior Chain 

S2. Dynamic Stretch Including Mobility Lunge Walkout Pushups etc..

Structural SuperSet 

12 BB Single Arm Landmine Press  

12 KB Alternating Pendlay Row 

10 BB Single Arm Landmine Press

10 KB Alternating Pendlay Row 

8 BB Single Arm Landmine Press 

8 KB Alternating Pendlay Row 

Strength Superset   

3 Sets 

10 Barbell Deadlifts 

Straight into

5 Band Assisted Pullups 

Work in Partners spot each other if band is not enough assistance 

Conditioning 12 mins (3 Rounds)

Min 1. 12 Barbell Bent Over Rows 

Min 2. :40 sec Sled Pulls 

Min 3. :40 sec Airbike 

Min 4. 12 Box Step-Ups 

Midline 

: 20 seconds Mountain Climbers on Disc  

: 20 seconds High Plank Hold 

1 min Rest 

3 Rounds