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Training Monday

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A. 3 Sets @ 100%:

12 Plyo Lunges (Add a light load if necessary) / *5 Hang Power Cleans / **3 TnG Power Cleans or 3 Hang Squat Cleans (Tough)

*Rest 60 sec

2x Agility Ladder (go with sequences that have high turnover) / **8 BBJO 24/20 (AFAP)

*Rest 60 sec

10/8 Cal Bike Sprint or 150m Row/Ski Sprint

*Rest 2 min

B. 3 Sets For Quality:

20-30 sec Sorenson Hold (add wt if appropriate) / *8-12 GH Raises @ 31X1 / **6-8 Wtd GH Raises @ 31X1

4-6 OH Reaches in Paleo Chair per side / *4-6 Light KB Sott’s Presses per side / **6-8 Barbell Sott’s Presses

20-30 sec KB or Plate Russian Twists

Training Friday

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A. Complete one side of the following KB complex every 90 sec x 3-4 each per side:

5 SA KB Cleans

5 SA KB Push Presses

5 SA KB Front Squats

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

Power Snatch

Hang Power Snatch

Hang Squat Snatch

B. Deadlift Rack Pull @ 21X1; 3 x 6 reps; Rest 2 min

*/**Deadlift; 3-4 x 5 reps (try to increase 5-10lbs from last week); Rest 2 min

C1. DB Bilateral Elevated Split Squat; 3 x 6-8 per leg; Rest 30 sec

*/**@ 31X1 tempo; 3 x 6 per leg

C2. Quadruped Frog Rocks w/ 2-3 pause in rock back; 3 x 4-6 reps; Rest 60-90 sec

Solana Beach Thursday

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STRATUM Conditioning:

Alternate between A & B for a total of 8 rounds (4 of each)  every 3 min.  Progression from 8/28
A) – 15/12 cal row

  • 10 BB facing burpees
  • Max DB or BB push press in remaining time.   No rest move immediately on “B”.  Light/ mod loading

B) 400 m Run – rest until 3:00 then move to “A”

 

STRATUM Fitness:

A1. Static Bar Dip Negatives @ 52A2 (use band if necessary); 3 x 3-5 reps

*Strict Bar or Ring Dip w/ shoulder depression at top; 3 x as many as comfortable (must be able to do at least 4+)

**Wtd Ring Dip w/ full lockout at top; 3 x 4-6 reps

A2. Hanging Ring Tuck; 3 x :15-:30

*Tucked Ring Front Lever Negatives or Tuck Hold; 3 x 3-5 reps

**Alternating Leg Extensions from tucked Ring Front Lever Hold; 3 x 3-4 per side

B1. Side Plank w/ Reach Through (add a light change plate in hand if easy or raise top leg into  position); 3 x 8-12 per side

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

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Run, Row or Ski (Choose different implement than last week or try to increase by 1 set if same) 200m @ 90-95% effort

*Rest exactly 45 sec and repeat until power drops off

 

STRATUM Strength:

A. Alternate Every :90 Between the Following x 4 Each

-8 Farmer’s Handle Deadlifts

-15 Meter Sled Push (Mod Grind Effort)

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

5 Deadlifts + 3 Below the Knee Hang Squat Cleans

B. Alternating Shoulder SandBag Press Slow- 3 x 8-12 + Supinated-Grip Negative Pullups in Tuck- 3 x 3-5

*Ring Thing Muscle Up + Sloww Negative– Accumulate 9-15

**Strict Muscle-Up or Negative Strict Muscle-Up– Accumulate 7-12

C1.  BB Back-Rack Drop Lunge (Front-Foot on 45lb Plate)- 3 x 10 Per Side

C2.  DB SA OH Carry- 3 x 50 meters per side

*Handstand Hold On Heavy Dumbells Against Wall- 3 x 25-45 Sec

**Free Standing HS Hold- May walk but must stay within bounds of 1 rectangular rubber mat. 2-3 max duration attempts x 3 sets

Del Mar Wednesday

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A. 3 Sets:

12 Tough DB Step Ups / *6 Back Squats / **3 Back Squats

*Rest 30 sec

40m SA OH Carry + SA Suitcase Carry (L arm OH)

4 Rope Climb lowers from standing or 8 SA Ring Rows per side / *4 Rope Climbs / **2 LLRC from seated

40m SA OH Carry + SA Suitcase Carry (R arm OH)

*Rest 90 sec

B. 3 Sets:

10-12 Sandbag Hug N’ Squats / *6 Front Squats / **3 Front Squats

*Rest 30 sec

50 Single Unders / *12 Box Jumps w/ step down 24/20 / **12 BJO 24/20

12 DB Hang Power Clean & Push Press (moderate)

15/12 Cal Row/Ski/Bike

*Rest 90 sec

North County Tuesday

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STRATUM Conditioning:

For time, record time for each block and total time
Run 400 meters
+ 21 push ups + 3 rope climbs

Rest 2 minute
Run 800 meters
+ 17 push ups + 5 rope climbs

Rest 3 minutes
Run 1,200 meters
+ 13 push ups + 7 rope climbs

Rest 4 minutes
Run 1,600 meters
+9 push-ups + 9 rope climbs

 

STRATUM Fitness:

A1. Low Incline DB Bench Press @ 31X1; 3 x 10-12 Reps; Rest 60-90 sec / **Low Incline CGBP @ 21X1; 8-6-4

A2. Ring Pull Up Negatives @ 50A2; 3 x 3-4 Reps (add wt if necessary); Rest 60-90 sec / *Strict Ring Pull Up @ 31X2; 3 x as many as comfortable (must be 4+) / **Wtd Ring Pull Up @ 31X1; 3 x 3-5 reps

B. EMOM x 10 min

Odd – 30-40 sec FLR variation / *3 Wall Walks / **4-8 Strict HSPU (try to increase total volume of HSPU from last week)

Even – 8-10 Double KB Pendlay Rows / */**6-8 Pendlay Rows

C. 1-2 Rounds as a cooldown:

10 Slow Banded Passthroughs

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

10 COS ATYT

 

STRATUM Strength:

A. BB Low-Rack Pushups- 4 x Max (-2); Rest 2:00

*/**WtD Dips @ 21X1- 4 x 4-6; Rest 2:00

B1.  15 Sec SL Lateral Hops Per Side; Rest :60

B2.  10 TnG Hang Power-Cleans Below-Knee

*/**8 TnG Power Cleans; Rest :60

B3.  10 BB Thrusters

*/** 8 Overhead Squats @ 21X1 (Mod-Tough); Rest

C1.  Sumo-Stance Deficit RDL @ 21X1- 2-3 x 8-10

C2.  Ring Palloff OH Lateral Lean- 2-3 x 20 Sec Per Side

Encinitas Monday

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A. 3 Sets @ 100%:

12 Plyo Lunges (Add a light load if necessary) / *6 Hang Power Cleans / **3 TnG Squat Cleans (Tough)

*Rest 60 sec

10 Cal Bike/Ski / */**10 Burpees Over Bar AFAP

*Rest 60 sec

Sprint 1 Suicide

*Rest 2 min

B. 3 Sets For Quality:

20-30 sec Arch Body Hold / */*8-10 Alternating Leg and Arm Arch Body Reaches per side

4-6 OH Reaches in Paleo Chair per side / **4-6 Light KB Sott’s Press per side

20-30 sec Windshield Wipers / *8-10 DB or BB Windshield Wipers per side / **4-6 Hanging Windshield Wipers per side

Workout Saturday

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4-5 Rounds Each w/ a Partner:

12 Russian KBS or 12 Hip Extensions / *8 KB Snatches per side / **6 Hang Power Snatches (115-135/75-95)

15 Wall Balls (20/14)

50 Single Unders / */**Double Unders

30 Sec Hollow Hold / *12 Tuck or V-Ups / **12 TTB

15/12 Cal Row/Bike/Ski or 200m Run

*Alternate movements or rounds with your partner, your choice

Training Friday

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A. Complete one side of the following DB complex every 90 sec x 3-4 each per side:

5 DB Clean & Presses **From Floor

5 DB Thrusters

5 DB Front Rack Reverse Lunges **OH Reverse Lunges

B. Deadlift Rack Pull @ 21X1; 3 x 6 reps; Rest 2 min

*/**Deadlift; 3-4 x 5 reps (85-90% of tough 5 from last week across); Rest 2 min

C1. DB Bilateral Elevated Split Squat; 3 x 6-8 per leg; Rest 30 sec

C2. Quadruped Frog Rocks w/ 2-3 pause in rock back; 3 x 4-6 reps; Rest 60-90 sec

North County Thursday

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STRATUM Conditioning:

5-6 rounds for time:

3 Wall walks – walk only as far as comfortable

6 vups (* knees to elbow)(**TTB)

9 Box step ups (*\**box jumps)

12 cal bike row ski

Round 6 is optional**

 

STRATUM Fitness:

A1. Dip Negatives @ 52A2 (use band if necessary); 3 x 3-5 reps

*Strict Bar Dip w/ shoulder depression at top @ 31X1; 3 x as many as comfortable (must be able to do at least 4+)

**Wtd Dip w/ shoulder depression at top; 3 x 6-8 reps

A2. Strict Ring Knees to Chest; 3 x 8-12 reps

*Tucked Ring Front Lever Negatives; 3 x 3-5 reps

**Tucked Ring Front Lever Hold; 3 x :20-:30

B1. Half Kneeling Banded Paloff Press; 3 x 8-12 per side

**Banded OH Paloff Walk; 3 x 3 steps out + 3 steps in

B2. Commando DB Row; 3 x 8-12 per side

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Run, Row or Ski (Choose one) 200m @ 90-95% effort

*Rest exactly 45 sec and repeat until power drops off

 

STRATUM Strength:

A. On a 10 min clock– Build to a Max Weight on the Following

Double DB Complex: 6 Deadlifts + 4 Hang Power Cleans + 6 Front Squats + 6 Alternating Arm Push Press (3 per side)

*/** 3 Unbroken Squat Clean Thrusters

B. Accumulate 10 DB Pushups or Dips with 6 sec Neg + 10 Ring Neg Pullups with 6 sec Neg

*Ring Thing Muscle Up + Sloww Negative– Accumulate 9-15

**Strict Muscle-Up or Negative Strict Muscle-Up– Accumulate 7-12

C1.  12 Alternating BB Back-Rack Reverse Lunges Per Side + 12 BackSquats x 3 sets

C2.  DB SA OH Carry- 3 x 50 meters per side

*Wall-Facing HS Hold- 3 x 25-45 sec

**Free Standing HS Hold- May walk but must stay within bounds of 1 rectangular rubber mat. 2-3 max duration attempts x 3 sets