FRIDAY - Strata 194.

MOBILITY AND MAINTENANCE

STRENGTH (SC 1 WK 3) 

Deadlift  

15-13-11-9-7-5-3

Rest Up to 90 secs between sets 

Start 5-10kg Heavier than last week finishing around 85-90% of your 3RM 

CONDITIONING (FOR TIME)

EMOM 16

Min 1. :40 KB Front Rack Travelling Lunges 

Min 2. 10-20m Disc Drag 

Min 3. 3 Deadlift 3 Power Cleans 3 Push Jerks 

Min 4. :40 Airbike or Row 

MIDLINE

TBC

 

Strata Ladies - Week 10, Workout 3 

Mobility and Maintenance 

S1. Band Assisted Good Mornings 

S2. Lacrosse Ball Shoulders/Chest 

S3. Dynamic Stretch 

Structural Balance  

2 Rounds 

With Broomstick on Shoulders

10 Alternating single leg deadlift into travelling lunge, 

Straight into 

10 Shoulder taps in prone hold 

Straight into

10 Crawlers 

Strength 

20 Box Step-Ups (bodyweight)

12 KB SDHP 

16 Box Step-Ups (add weight)

10 KB SDHP 

12 Box Step-Ups (add more weight if possible) 

8 KB SDHP 

Conditioning 

In Partners 

3 Rounds Shared Evenly 

40 Cal Row 

30 KB Swings 

20 Situps  

Midline 

2-3 Rounds 

10m each way Banded Lateral Walks 

10 Plank Getups