MONDAY - Strata 11.

MOBILITY AND MAINTENANCE

S1. Lacrosse Ball Glutes and Hip 

S2. Wall Assisted Couch Stretch

S3. Foam Roller Hamstrings

 

STRENGTH (SC 1 WK 2) 

StrataStrong & StrataFit

Front Squat

3-3-3-3-3

Rest 90 secs between Sets

Ascending weight finishing on heaviest 3 reps on the 5th set. 

Work in pairs or threes.

 

ACCESSORY

12-10-8

KB Front Rack Lunges 

BB Good Mornings 

 

CONDITIONING (FOR TIME)

StrataFit

Every 2 Mins for 5 Rounds

5 Deadlifts  

5 Push Press 

50 Single Unders

StrataStrong

Every 2 Mins for 5 Rounds

5 Power Cleans 60/40 

5 Push Jerks 60/40 

50 Double Unders

 

MIDLINE

In Partners 1:1

10m Matt Drag straight into

20 Mountain Climbers 

3 Rounds