FRIDAY - Strata 292.

MOBILITY AND MAINTENANCE 

Broomstick Complex/Empty Bar Warmup 

SNATCH TECHNIQUE 

StrataStrong and StrataFit  

Squat Clean Complex

On the 2:00 x 5 Sets:

1 Clean Pull 

1 Hang Squat Clean 

1 Squat Clean 

CONDITIONING (Capacity Builder)

StrataFit   

EMOM 20

Min 1. 12 Kipping Knee 2 Chest 

Min 2. :40 sec Sled Push

Min 3. :40 sec Double Unders 

Min 4. :40 sec Airbike 

Min 5. 10 DB Cleans 

StrataStrong 

EMOM 20

Min 1. 12 T2B

Min 2. :40 sec Sled Push

Min 3. :40 sec Double Unders 

Min 4. :40 sec Airbike 

Min 5. 10 DB Cleans 22.5/15

BODY ARMOUR 

DB Hammer Curl and Press 

DB Renegade Rows 

 

StrataLadies - Week 36 Workout 3

Mobility and Maintenance

Dynamic Full body Complex (lunges, walk out push ups, etc)

Strength  

Use a few minutes to demonstrate Russian KB Swing

Focus on high hinge of the hip to engage hamstrings and drive hips through to engage glutes and midline in top position. 

16 KB Goblet Lunges 

16 Russian KB Swings 

16 Crawlers 

14 KB Goblet Lunges

14 Russian KB Swings 

14 Crawlers 

12 KB Goblet Lunges

12 Russian KB Swings 

12 Crawlers 

10 KB Goblet Lunges

10 Russian KB Swings 

10 Crawlers 

Use the same KB and rest 1 min after each round 

Conditioning 

10-9-8-7-6-5-4-3-2-1

Wall Balls 

KB Swing 

1-2-3-4-5-6-7-8-9-10

Starting with and then top of each min stop and complete 3 Burpees until rep scheme is completed (coach call out min) 

If wall ball target is too high use the MB as a squat target and thruster a single KB 

If 3 burpees is too many reduce to 2 reps 

Midline 

1 min plank 

90 secs rest 

1 min Plank 

If the athlete can, add a 2.5kg, 5kg or 10kg to the upper back to challenge midline strength.