TUESDAY - Strata 30.

MOBILITY AND MAINTENANCE

S1. Band Assisted Hamstring 

S2. Mobility Lunge 

S3. Band Assisted Lats 

 

STRENGTH

StrataFit Superset

10-9-8-7-6 

KB Deadlifts 16/12 

Ring Rows 

Rest exactly 90 secs between sets

StrataStrong

Deadlift     

3-3-3-3-3

Rest exactly 2 mins between sets

Aim is to add 2.5-5kg to you previous 3RM Deadlift

 

CONDITIONING (EMOM)

StrataFit

EMOM 10 

Even 10 HR Pushups + 20 Single Under’s 

Odd. 5-4-3-2-1 Band Assisted Strict Pullups 

 

Rest 3 mins 

 

EMOM 10 

Even. 5 Hang Power Cleans + 5 Push Press 

Odd. 8-7-6-5-4 Ring Rows

StrataStrong

EMOM 10 

Even 10 HR Pushups + 20 Double Under’s 

Odd. 10-9-8-7-6 Strict Pullups 

 

Rest 3 mins 

 

EMOM 10 

Even. 5 Power Cleans + 5 Push Jerks 60/40

Odd. 10-9-8-7-6 Ring Rows