FRIDAY - Strata 3.

Mobility and Maintenance

Dynamic Stretch and Structural Balance

 

Testing Week - Strength.

StrataFit

Deadlift

5-5-5-5-5

Once timer starts use 12 mins to complete 5 sets of 5 deadlifts. Take at least 1 mins rest between sets. Use timer for rest periods. Work in pairs or threes. Ascend weight if possible.

StrataStrong

Deadlift

5-3-3-1-1-1

Once timer starts use 12 mins to work up to todays 1RM Deadlift. Work in pairs or threes.

 

 

Conditioning (E3MOM)

StrataFit

Every 3 mins Complete

5 Hang Power Cleans

10 Pushups to Target 

15 Wall balls 6/4 

4 Rounds (12 mins)

 

StrataStrong

Every 3 mins Complete

6 Power Cleans 60/40

12 HR Pushups 

18 Wall balls 9/6

4 Rounds (12 mins)

 

Strength Finisher

5-10 Strict Pullups 

1 Min Plank 

3 Rounds