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Del Mar Tuesday

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STRATUM Conditioning:

3 Sets:

  • Bike 0.5 mile
  • 10 sandbag cleans to shoulder ( moderate, not heavy!)
  • 3 horizontal rope pulls from floor ( *\**3 rope climbs)
  • 10 Wall Balls (20/14)

                             Rest 2:00

  • Run 400 – if you tested are you working with your test time? Slightly longer? Ok
  • 20 Russian  kb swings (mod) unbroken- tight form-
  • 3 horizontal rope pulls from floor
  • 10 Wall balls (20\14)

                             Rest 2:00

 

STRATUM Fitness:

Every 3:30 x 3 Sets:

8 Sumo-Deadlifts / *5 Hang Power-Cleans (pre-req = 275/185 Deadlift Max)/ **5 TnG Power Snatches (205/155 HPC for 5 Pre-Req)

12-20 Sec Bike Sprint

+

Every 6:00 x 3 Sets:

400 Meter Run

15 Goblet Squat (Light-Mod) /*10 Front-Squats (Mod)

12 K2Chest / **12 T2B /18 Unbroken T2B

 

STRATUM Strength:

A. 6 RDL @ 30X0 w/ band around hips (back facing rig); Rest 90 sec x 4-6 sets

*3-5 Hang Power Snatches; Rest 90 sec x 4-6 sets

**1.1 Power Snatch @ 85% effort; Rest 90 sec and repeat until speeds drops off or mechanics compensate (try to do 1 more set than last week at same weight or increase weight just slightly and do as many as possible)

B1. Bilateral Elevated Split Squat @ 31X1; 3 x 6-8 per leg

B2. Single Arm DB Z-Press @ 31X1; 3 x 6-8 per arm

**Barbell Strict Press @ 31X1; 3 x 6 reps

+

10-15 min self-directed upper body assistance work (can be supplementary upper body pulls or presses, crossover symmetry scap exercises, curls, tricep extensions, etc.)

Solana Beach Monday

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3 Rounds For Time and Quality:

12 Barbell Back Rack Reverse Lunges Per Leg (Light-Mod)/ */** 8 Barbell Back-Rack Step-ups per side (Knee-Height; Mod-Tough)

15 MB Russian Twists

125 Single Unders /*/** 75 Double-Unders

+

8 Rounds:

100 Meter SandBag Carry (Light)

15 Meter Bear-Crawl

4 Rope Rows per side/ *1 Rope-Climb / **2-3 Muscle-Ups (Unbroken)

Workout Saturday

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Every 2 Min x 5-6 sets:

8 BackSquats @ 20X0 / *6 (185/125+) / ** 5 OH Squats @ 20X1

B1. 1 Min AMRAP

WallBall (Highest consistent target–men aim for 12+ feet, garage door if needed) x 3

*Rest 90 sec

B2. 1 Min AMRAP:

SA KB Sumo DL (alternate Every 6, moderate) / */**Alternating Arm DB Snatch (Tough) x 3

*Rest 90 sec

 25 Burpees / */*to 8” touch

400 Meter Run

1 Lap Farmer’s Carry (Tough)

North County Friday

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A1.  8 Min Steady Effort for Quality:

15 Meter Duck Walk

6 Bottom’s Up KB Presses Per Side

15 Meter Crab Walk

4 Kussacks Per Side

45 Sec Work : 15 Sec Rest & Rotate:

-Burpee Box Step-Up / */**Burpee Climb Over Racked Bar (use pullup bar

-Bike

-100 meter Run + Max Alt. Foot to Box touches / */**Plyo Step-Up

-Row

-AMRAP 3 No-Pushup Burpees + 10 Meter Lateral Shuttle Run

x3

Del Mar Thursday

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STRATUM Conditioning:

AMRAP 8

Run 200m

20 RKBS

30 m Bear crawl

40 single under (20 DU)

*Rest 3:00

AMRAP 10

Row 400m

20 Alternating box Step ups ( *\**box jumps)

50m suitcase carry persise

40 single under ( 20DU)

*Rest 3:00

AMRAP 8

Bike 0.5mile

20 med ball Russian twists – (light until positions are solid) (* knees to chest) (**TTB)

30m sled push empty/fast

40 single under (20 DU)

 

STRATUM Fitness:

2 Sets:

1 Min WtD Sorensen Hold/ */** 15-20 Sec Barbell at top of Deadlift Hold (100%-120% max)–Pull from blocks/Risers; (275/145 minimum, You’ll surprise yourself)

15 Goblet Squats @ 2020

400 Meter Run

*Rest 90 Sec

2 Sets:

180* Lateral Inverted Box Traverse per direction or 45 Sec Low and Slow Bear Crawl/ *30-50 Sec HS Hold with Chest Against Wall / **15-30 meter HS Walk

125 Single Unders/ 75 Doubles / 50 Zues Dubs

*Rest :90

2 Sets:

Accumulate 30-60 Sec Lateral Tap Swing with Slight Hand Release / */**1 Lap Monkey-Bar Traverse

10 Burpee Box Climb-Ups (40-48”)

15/12 Cal Row/Ski

*Rest :90

 

STRATUM Strength:

A. 3 Hang Power Cleans + 3 Front Squats; Rest 90 sec x 4-6 sets

*/**1.1 Squat Clean @ 85% effort; Rest 90 sec and repeat until speeds drops off or mechanics compensate

B. Front Squat @ 30X1; 3 x 6-8 reps; Rest 90 sec

C1. Single Arm DB Bench Press @ 30X1; 3 x 10-12 per arm

C2. Chest Supported BB Row @ 30X1; 3 x 10-12 reps

D. Hollow Hold; Accumulate 3 min (time permitting)

Solana Beach Wednesday

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12 Min EMOM alternating Between the following:

-6-8 Bent Over SandBag Rows

-1-2 per side of Pullup Variation of choice (must be untraditional and uneven grip)– negative→ concentric→ weighted)

B1.  8 Tall Kneeling Landmine Push Press (Hip Extension creates drive) *10 Kneeling Double DB Push Press / **8-12 Deficit kHSPU (max height for scheme) x 3

B2.  6-10 DB Neutral Grip Band Assisted (If Nec.) Pushups / * 6-10 Static Bar Dips x 3

C1. Banded OH Paloff Hold– 3 steps out + 3 steps in x 3 sets

C2.  SA Plank Hold- 3 x 20 sec per side *GHD Situp (10 unbroken T2B pre-req)

3 x 15/**20

Workout Tuesday

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STRATUM Conditioning:

4x 500m row/ski

Rest 2:30 between rounds

Or- 4x400m run

Rest 2:30 between rounds

 

*Rest as needed to full recovery

 

At a sustainable pace 3-4 rounds as time allows

1:30 bike

1 length lateral bear crawl

Run 200m

12 alternating box step ups

50 m suitcase carry

 

STRATUM Fitness:

Every 3:30 Min Complete:

12 Double DB Deadlifts to Plates (Tough) / **Farmer’s Handle DL if Available

12-20 Sec Bike Sprint

x 3 Sets

+

Every 6 Min Complete:

2:30 Row/Bike/Ski

15-20 Thrusters (Light)

x 3

 

STRATUM Strength:

A. 6 Snatch Grip RDL @ 30X0; Rest 90 sec x 6 sets

*3-4 Hang Power Snatches; Rest 90 sec x 6 sets

**1.1 Power Snatch @ 85% effort; Rest 90 sec and repeat until speeds drops off or mechanics compensate

B1. Bilateral Elevated Split Squat @ 31X1; 3 x 6-8 per leg

B2. Half Kneeling Single Arm DB Arnold Press @ 31X1; 3 x 8-10 per arm

*Standing Single Arm DB Press @ 31X1; 3 x 6-8 per arm

**Barbell Strict Press @ 31X1; 3 x 6-8 reps

+

10-15 min self-directed upper body assistance work (can be supplementary upper body pulls or presses, crossover symmetry scap exercises, curls, tricep extensions, etc.)

North County Friday

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A. 2-3 Back Squats @ 20X1 EMOM x 12 sets

**2-3 Back Squats w/ Chains

B1. H-O-H Sled Rope Pull; 3 x 20m

*Rope Climb w/ no feet negative; 3 x 3-4 reps

**LLRC from seated; 3 x 2-3 reps

B2. Box Pistol Squat (controlled eccentric every rep); 3 x 8-10 per leg

*Pistol Squat; 3 x 6-8 per leg

**Wtd Goblet Pistol Squat; 3 x 4-6 per leg

C1. TGU; 2-3 x 3-5 per arm

C2. C.O.S. Reverse Fly; 2-3 x 15-20 reps

C3. Half Kneeling Paloff Press; 2-3 x 8-12 per side

*/**Strict Corner Wiper; 2-3 x 20 alternating reps