THURSDAY - Strata 32.

MOBILITY AND MAINTENANCE

S1. Band Assisted Lats 

S2. Lacrosse Ball Chest and Shoulder 

S3. Dynamic Piece 

 

STRENGTH

StrataFit

10-9-8-7-6 

KB Push Press  

Straight into 10-15 Ab Matt Sit-ups

Rest exactly 90 secs between sets

 

StrataStrong

Push Press      

3-3-3-3-3

Rest exactly 2 mins between sets

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

 

Accessory (In Partners 1:1)

10 BB Pendlay Rows 

3 Rounds

 

CONDITIONING (TIME)

StrataFit

5 Rounds 

15 KB Swings

12 Lying T2B 

5 Hang Power Cleans

StrataStrong

5 Rounds 

15 KB Swings 24/20

10 T2B 

5 Power Cleans 70/45

 

MIDLINE

Weighted Planks