WEDNESDAY - Strata 13.

MOBILITY AND MAINTENANCE

S1. Band Assisted Good Mornings 

S2. Foam Roller Ankles 

S3. Banded Pass Throughs 

 

StrataStrong & StrataFit

STRENGTH (SC 1 WK 2)

Deadlift

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.

 

OLYMPIC LIFTING

StrataFit

Power Snatch + 1 OH Squat

1 Complex On the Min x 5 Sets: 

FAILING OH Position use Power Clean and Front Squat

StrataStrong

Power Snatch + Squat Snatch

1 Complex On the Min x 5 Sets: 

Performed @ 75%

 

CONDITIONING (For Time:)

StrataFit

30 Wallballs 

20 KB Swings 16/12

10 Front Squats 40/30

5 Burpees

10 Front Squats 40/30

20 KB Swings 16/12

30 Wallballs

StrataStrong

40 Wallballs 

30 KB Swings 24/20

20 Overhead Squats 40/30

10 Burpees

20 Overhead Squats 40/30

30 KB Swings 24/20

40 Wallballs