WEDNESDAY - Strata 260.

MOBILITY AND MAINTENANCE 

S1. T-Spine Roller 

S2. Band Assisted Hamstrings 

S3. Coaches Choice 

Deadlift Ladder 

StrataStrong and StrataFit (Scale weights as needed)

Min 1-2. 15 Deadlift 90/60

Min 3-4. 13 Deadlift 95/65

Min 5-6. 11 Deadlift 100/70

Min 7-8. 9 Deadlift 105/75

Min 9-10. 7 Deadlift 110/80 

CONDITIONING 

StrataFit   

EMOM 6 

Even. 5 Clean and Press 

Odd. 10 Knee Tucks on Disc 

Rest 1 min 

EMOM 6 

Even. 4 Clean and Press 

Odd. 8 Knee Tucks on Disc 

Rest 1 min 

EMOM 6

Even. 3 Clean and Press 

Odd. 6 Knee Tucks on Disc

StrataStrong  

EMOM 6 

Even. 5 Clean and Jerks 50/35 

Odd. 10 T2B 

Rest 1 min 

EMOM 6 

Even. 4 Clean and Jerks 60/40

Odd. 8 T2B 

Rest 1 min 

EMOM 6

Even. 3 Clean and Jerks 70/45

Odd. 6 T2B 

 

StrataLadies - Week 33 Workout 2

Mobility and Maintenance

Foam Roller Posterior Chain

Banded Good Mornings  

Coaches Choice 

Strength-Structural Balance-Midline

3 Rounds

8 Barbell Push Press

8 KB SDHP

8 Pikes on Disc (scale to knee tucks)

Increase weight of Push Press if possible.

Conditioning

On the Minute x 16 (4 Rounds)

M1 – 4 Inverted Rows, 8 Push-ups, 12 Air Squats

M2 – 14 DB Snatch

M3 – Max Calorie Machine (Alternate between the bike and rower)

M4 – Rest

Midline (Disc Complex)

10 Disc Body Saws

15 Knee Tucks

20 Mountain Climbers