WEDNESDAY - Strata 234.

MOBILITY AND MAINTENANCE 

S1. Band Assisted Lats 

S2. Disc Shoulders Chest 



STRENGTH 

StrataFit  

Every 2 Mins (5 Rounds)

8 Deadlift (Ascending Weight)

8 Ring Rows 

6 Pushups 

StrataStrong 

EMOM 10 

1 Deadlift 

Ascending Weight 




CONDITIONING 

StrataFit 

“Double Point”

For Time:

50 Single Under’s  15 KB Goblet Squats

50 Single Under’s 13 KB Goblet Squats

50 Single Under’s 11 KB Goblet Squats

50 Single Under’s 9 KB Goblet Squats

50 Single Under’s 7 KB Goblet Squats

StrataStrong 

“Double Point”

For Time:

50 Double Under’s 10 Squat Cleans

50 Double Under’s  8 Squat Cleans

50 Double Under’s  6 Squat Cleans

50 Double Under’s  4 Squat Cleans

50 Double Under’s  2 Squat Cleans

Single bar, climbing in load

Female loading: 35-40-45-50-55

Male loading: 50-60-70-80-90

MIDLINE 

TBC 

 

Strata Ladies - Week 17, Workout 2 

Mobility and Maintenance 

S1. Foam Roller Legs

S2. Lacrosse ball shoulders - front and back

S3. Coaches choice

 

Strength

3 Rounds  

15 Deadlift 

12 DB or KB Push Press 

9 Barbell Bent Over Row (Pendlay Position) 

Deadlift Focus on deadlift start position and technique 

Push Press Reinforce finish position at top of press (straight elbows) and utilising leg drive for the press 

Bent Over Row Torso Paralel to floor Neutral Spine  

Conditioning

EMOM 12

M1: :40 sec Airbike Max Cal

M2: :40 sec Row Max Cal 

M3: 10 Box Step-ups (add 4-8kg KB each hand if bodyweight is too easy) 

M4: 15-10 KB Swings 

Midline

10m Banded Lateral Side Step L 

10m Banded Lateral Side Step R 

10 Banded Lying Hip Extensions 

3 Rounds