WEDNESDAY - Strata 266.

MOBILITY AND MAINTENANCE 

S1. Dynamic Mobility 

S2. Band Assisted Hamstring 

S3. Coaches Choice 

STRENGTH 

Deadlift Ladder 

StrataFit   

Same rep scheme, scale weights 

StrataStrong 

Min 1-2. 15 Deadlift 95/65

Min 3-4. 13 Deadlift 100/70

Min 5-6. 11 Deadlift 105/75

Min 7-8. 9 Deadlift 110/80

Min 9-10. 7 Deadlift 115/85 

CONDITIONING 

StrataFit   

On the 5:00 x 5 Rounds:

300 Meter Run

12 DB Hang Snatch  

12 Kipping Knee 2 Chest or Knee Tucks 

StrataStrong  

On the 5:00 x 5 Rounds:

400 Meter Run

12 DB Hang Snatch 22.5/15 

12 T2B 

MIDLINE 

Lying KB Leg Raises 

Disc Drag 

 

StrataLadies - Week 34 Workout 2

Mobility and Maintenance

Foam Roller

Lacrosse Ball Glutes

Lacrosse Ball Shoulders

Strength Superset

12-11-10-9-8

Push Ups to Ab mat

KB Suitcase Travelling Lunges

After each superset

10 Plank KB Taps

Conditioning

On the 5:00 x 3 rounds

300m Run

10 DB Push Press (use 2 DBs if strength is there, if not just use one)

Max Burpees until 3.30 minutes

90 seconds rest between rounds


Midline

3 Rounds

:30 sec KB front rack hold

:30 sec rest

:30 sec Plank

:30 sec rest