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Del Mar Friday

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A. Complete the following KB complex every 90 sec x 6-8 sets (can be done with DB too):

5 Double KB Cleans

5 Double KB Front Squats

5 Double KB Front Rack Step Ups

*/**Complete the following Barbell Complex every 90 sec x 6-8 sets:

Power Snatch

OHS

Hang Squat Snatch

B. Box Squat (box height just below parallel); 3 x 6-8 reps; Rest 2 min

*/**Back Squat; 3 x 3 (95%, 90%, 85% of last week’s tough triple); Rest 2 min

C1. Cossack Squat; 3 x 8-10 per leg; Rest 30 sec

*Add a light plate

**Double KB Front Rack w/ bottoms up

C2. Med Ball Hammer Throws; 3 x 4-6 per side; Rest 60-90 sec

Workout Thursday

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STRATUM Conditioning:

 

  • EMOM x25 variation from 10/1

 

  • Run 200 m
  • 1 TGU perside
  • 8-10 Burpees as fast as possible
  • Row 150m
  • 12-15 wall balls

Cash out………..

200 m heavy KB farmer carry –

 

STRATUM Fitness:

A. EMOM x 12

Odd – 12 Alternating DB Push Press / *6 Barbell Push Press / **4 Push Jerks (tough – bar taken from floor 1st rep)

Even –  30 sec Ring FLR / *6-8 Kipping Toes To Rings / **4 Ring Muscle Ups

B1. Plank w/ KB Drag; 3 x 6-8 per side

B2. Bulgarian Ring Row; 3 x 10-12 reps / */**Supine Bulgarian Ring Row; 3 x max UB set (add weight vest if 15+)

+

Run, Row or Ski 400m @ 85-90% effort

*Rest exactly 90 sec and repeat until power drops off (try to beat last week’s score by 1 more set or choose a different modality)

 

STRATUM Strength:

A1. Hang Power Clean- 3-4 Sets x 3-5 reps

*/*Build to a Tough Single Hang Power Clean in 12 Min

A2.  Wall Supported SL Double DB RDL- 3 x 8 per side

*/**1.1.1 Broad Jumps + 1.1.1 Seated To Box Jumps x 3-4 Sets

B1.  30 Meters Sled Push Moderate Grind; Rest :20 (Sled should move smoothly but effortfully)

B2.  8-10 Hinge Ring-Rows or 8-10 Lightly Banded kPullups / *10-15 kPullups / **12-15 C2B Pullups; Rest 2 Min

x 3-4 sets (Pullups set end if rhythm is lost; if rhythm consistently cannot be maintained for the scheme use more manageable progressions

C1.  Cuban Press- 2 x 10-15 (2.5 to 10 lbs per hand)

C2.  Weighted PassThru- 2 x 8-10

C3.  Back Extension @ 3030 2 x 10-12

North County Wednesday

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A. 3 Sets:

10-12 Goblet Squats / *10-12 Sandbag Hug N’ Squats (Tough) / **5 Hang Squat Cleans (155-205/105-135)

*Rest 45 sec

50m SA KB Front Rack Carry (L)

10 Cal Ski or 3 Standing Rope Lowers / */**3-5 Rope Climbs

50m SA KB Front Rack Carry (R)

*Rest 90 sec

B. 3 Sets:

16-20 DB Reverse Lunges / */**16-20 Barbell Back Rack Reverse Lunges

*Rest 45 sec

2 TGU per arm

Run 200m

15m Burpee Broad Jump

*Rest 90 sec

Solana Beach Tuesday

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STRATUM Conditioning:

5 rounds, each round for time.  Track and record time per round

15/12 cal bike/ row/ski

12 KB swings

12 burpees

6 pull-ups

24 DU/SU

*Rest 2:00 b/t rounds

Then for quality

30 sec plank

30 abmat sit-ups

30 sec superman

30 tuck ups or vups

 

STRATUM Fitness:

A1. Decline DB Bench Press @ 31X1; 3 x 10-12 reps

*/**Decline CGBP @ 31X1; 3 x 6-8 reps

A2. Supinated Pull Up Negatives @ 50A2; 3 x 3 Reps (start with CTB if possible); Rest 60-90 sec / *Strict Supinated CTB Pull Up; 3 x 3-6 reps / **Wtd Supinated CTB Pull Up @ 31X1; 3 x 2-3 reps

B. EMOM x 10 min

Odd – 15m Forwards Bear Crawl + 15m Reverse Bear Crawl / *2 Wall Walks w/ 5 sec hold at top / **3-8 Strict HSPU (try to increase total volume of HSPU from last week or add a deficit or weight vest)

Even – 30-40m Plate Pinch Carry

C. 1-2 Rounds as a cooldown:

30 sec Assisted German Hang / **2-3 Slow Skin The Cats

30-45 sec Passive Ring Hang / **15-20 sec SA Passive Ring Hang per side

15-20 Banded Face Pulls

 

STRATUM Strength:

A1. Alternating Arm DB Push Press- 4 x 12-16

*/**Double DB Push Press- 4 x 6-8

(Brief pause overhead after all reps)

A2. Plyo Step-Up (*/** Weight Vest or Light DB)

3 x 12-16 Alternating, Dynamic Focus, stop when speed deteriorates

B. 5 Sets:

4 Banded Deadlifts (Tough at top, dynamic through middle)

*Rest 1 Min

6-12 Sec Bike Sprint (Stop if power drops at all)

*Rest 2 Min

C1.  Banded Glute-Bridges (Band setup low in J-Cups)

2-3 x 12-15

C2.  SA DB Weighted Situps

2-3 x 6-9 Per Side

Training Monday

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A. 3 Sets @ 100%:

12 Wtd Hip Extensions / *6 Deadlifts / **3 TnG Power Clean & Jerks (Tough)

*Rest 60 sec

8x 10m Lateral Shuttle Run (AFAP) / **10 BJO 24/20 (AFAP)

*Rest 60 sec

150m Row/Ski Sprint or Sprint 1 Lap

*Rest 2 min

B. 3 Sets For Quality:

10-20 Sec Single Leg Sorenson Hold per leg (add wt if appropriate) / *8-12 GH Raises @ 31X1 / **6-8 Wtd GH Raises @ 31X1

15-30m Duck Walk / *PVC OH / **Plate OH

8-12 Half Kneeling Banded Paloff Presses per side

Training Friday

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A. Complete the following KB complex every 90 sec x 6-8 sets (can be done with DB too):

5 Double KB Cleans

5 Double KB Push Presses

5 Double KB Front Squats

*/**Complete the following Barbell complex every 90 sec x 6-8 sets:

Power Snatch

Hang Power Snatch

Hang Squat Snatch

B. Back Squat; 3 x 8 reps; Rest 2 min

*/**Back Squat; Build to tough triple

C1. Cossack Squat; 3 x 8-10 per leg; Rest 30 sec

*Add a light plate

**Double KB Front Rack w/ bottoms up

C2. Med Ball Halo Slam; 3 x 4-6 per side; Rest 60-90 sec

Solana Beach Thursday

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STRATUM Conditioning:

2 Rounds:
400m Run + 12 (ring rows) (*kipping Pull-Ups) (**chest to bar pu)

Rest 2:00 b/t rounds


2 Rounds:
800m Run + 15 (push ups)(*ring push ups)(**7hspu)

Rest 3:00 b/t rounds


1 Round:
1600m Run + Max Unbroken wall balls in one set (20/14)

 

STRATUM Fitness:

A. EMOM x 12

Odd – 20-30 sec Dip Support Hold (incorporate hand releases if accessible) / *4-6 Strict Bar or Ring Dips / **3-4 Wtd Ring Dips

Even – 15-20 sec Hanging Ring Tuck Hold / *4-6 Strict Toes To Rings / **4-6 Ring Ice Cream Makers or 20-30 sec Tucked Front Lever Hold

B1. Plank w/ KB Drag; 3 x 6-8 per side

B2. 3-Point Single Arm DB Bent Over Row w/ protraction at bottom @ 31X1; 3 x 8-12 per side

+

Run, Row or Ski 400m @ 85-90% effort

*Rest exactly 90 sec and repeat until power drops off

 

STRATUM Strength:

A. Every :45 for 12 Min– 2 Hang Power Cleans + 2 Front-Squats

*/**On a 12 min clock Build to a technical max of the following BB Complex:

*3 Hang Power Cleans + 3 Front-Squats

**Power Clean + Hang Power Clean + Hang Squat Clean + Front Squat

B1.  Incline Pushup on Box or Plates @ 2020- 3 x 8+

*/**Incline Ring Pushups @ 21X1- 3 x Max (-2)

B2. Strict C2B+ Pullups with Lean-Away Neg (Banded if Nec) 3 x 2.2.2.2

C. SandBag Deadlift From Box to Chest (TnG No Re-Grip)

3-4 x 4-8; Rest 2:00

Del Mar Wednesday

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A. 3 Sets:

10-12 Sandbag Hug N’ Squats (Tough)

*Rest 45 sec

50m Suitcase Carry (L)

6 SA Ring Rows per side or 10 Cal Ski / *3 Rope Climbs / **5 Rope Climbs

50m Suitcase Carry (R)

*Rest 90 sec

B. 3 Sets:

12-16 DB Step Ups (Tough)

*Rest 45 sec

8 KB Snatches + 2 TGU from top (L)

Run 200m

8 KB Snatches + 2 TGU from top ®

*Rest 90 sec

North County Tuesday

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STRATUM Conditioning:

Start at different stations-

Run 400m
20 RKBS (**American)

Row 500m

20 lateral burpees over the bar

Run 400m
20 Deadlifts (mod)

Row 500m

20 ring rows (*Pull Ups kipping)(**ctb)

Run 400m

20 walking lunges (*weighted at sides) (**weighted front rack)

Row 500m

20 Wall Balls

Run 400m

 

STRATUM Fitness:

A1. Single Arm Low Incline DB Bench Press @ 31X1; 3 x 8-10 per arm; Rest 60-90 sec / */**Low Incline CGBP @ 21X1; Build to tough 5 reps

A2. Supinated Pull Up Negatives @ 50A2; 3 x 3 Reps (add wt if necessary); Rest 60-90 sec / *Strict Supinated CTB Pull Up; 3 x 3-6 reps / **Wtd Supinated CTB Pull Up @ 31X1; 3 x 2-3 reps

B. EMOM x 10 min

Odd – 30 sec Low and Slow Bear Crawl or FLR variation / *30 sec Wall Facing HS Hold / **3-8 Strict HSPU (try to increase total volume of HSPU from last week or add a deficit or weight vest)

Even – 8-10 Ring Rows / *w/ feet elevated /**6-8 w/ weight vest and feet elevated

C. 1-2 Rounds as a cooldown:

30 sec Assisted German Hang / **2-3 Slow Skin The Cats

30-45 sec Passive Bar Hang / **15-20 sec SA Passive Bar Hang per side

15-20 Banded Face Pulls

 

STRATUM Strength:

A1. Straddle DB Z-Press @ 21X1- 10-8-8-6; Rest 30 Sec

*/**Straddle BB Z-Press @ 21X1- 8-8-6-6; Rest 30 Sec

A2.  15 Sec SL Hops per side / */**30 meter SL Forward Bounding Strides per side; Rest 90 Sec

B1.  9-12 Double Front-Rack Squats (Tough) DB Squats; Rest 1 Min

B2.  18 Russian KB Swings (Heavy) **Banded; Rest 2 Min

x 3 Sets