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Solana Beach Thursday

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STRATUM Conditioning:

EMOM x 8

Min 1 – skill practice of choice to 0:45 sec

Some suggestions…Jump rope, Knees to chest, Extension to Hollow on floor, Handstand on wall, Wall walks, FLR holds, Dip Support hold, KB cleans, High hang empty bb clean, Kipping p/u with coach to the 30 sec mark

Min 2- 20 side plank per side

+

Stratum Tri Test

For Time-

2k row

120 cal bike

1mi run

 

STRATUM Fitness:

A. 4-5 Back Squats Every 90 sec x 6 sets

*/**2-3 Reps

B1. Single Arm Ring Row; 3 x 6-8 per side

*/**wear a weight vest

B2. DB Lateral Step Up; 3 x 6-8 per leg

C1. C.O.S. 90/90 (from low attachment); 2 x 15-20 reps

C2. Side Plank; 2 x :30-:40 per side

*Side Plank Clamshell; 2 x :30 per side

**Star Side Plank; 2 x :30 per side

C3. Passive Bar Hang; 2 x :30-:45

*/**Single Arm Active Bar Hang; 2 x :10-:15 per side

 

STRATUM Strength:

A. 12 Min EMOM ALT Between:

-5 Sumo Deadlifts / */**3 Position Pause Power Clean (2” off floor + Below Knee + Above Knee

-4-8 Deficit Pushups / */** 3-4 WtD Dips @ 22X1

B1.  Thruster w/ 1 sec pause overhead- 4 x 10-12; Rest 1 Min

B2.  Double DB RDL→ Muscle Clean 4 x 10-12

Optional & Time Dependent–

C1.  Ring-Row- 3 x 12-15; Rest 1 Min

C2.  Hollow-Rock 3 x 30 sec