WEDNESDAY - Strata 284.

MOBILITY AND MAINTENANCE 

S1. Dynamic Stretch 

S2. Broomstick Complex 

S3. Coaches Choice 

STRENGTH 

Use 12 Mins to Build to a Moderately Heavy 

Clean and Jerk 

Focus can be load or technique today 

Clean can be power or squat

Jerk can be push or split 

CONDITIONING 

StrataFit   

In Partners 1:1 

5 Rounds each 

12 Deadlifts 

9 Front Squats 

6 Hang Power Cleans 

StrataStrong 

In Partners 1:1 

5 Rounds each 

12 Deadlifts 

9 Overhead Squats 

6 Hang Power Snatches 

Barbell. 50/35 

MIDLINE

Disc Complex

 

StrataLadies - Week 37 Workout 2 

Mobility and Maintenance 

Foam roller T-spine

Banded Lats and Shoulders

Coaches Choice

Strength/Structural Balance 

3 Rounds 

S1. 10 DB Renegade Rows 

S2. 10 BB Deadlifts 

S3. 15 Plate Lying Leg Raises

Conditioning   

For Time:

Row 300m, 20 DB Snatch ,20 Ab Mat Situps 

Row 300m, 15 Kettlebell Swings, 30 Mountain Climbers 

Row 300m, 15 Kettlebell Swings, 30 Mountain Climbers

Row 300m, 20 DB Snatch, 20 Ab Mat Situps 

Midline 

2-3 Rounds

10 Plank Get-Ups 

20 Shoulder Taps 

10 Crawlers

Try no rest between exercises