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Solana Beach Thursday

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STRATUM Conditioning:

A. 2 Sets

4 Min Row

*Rest :15

30 Walking Lunges

*Rest 30 Sec

30 Sec Pushups (Band if difficult)

*Rest 30 Sec

30 Sec Double KB DL

*Rest 30 Sec

30 Sec Ski

*Rest 30 Sec

B. 2 Sets:

4 Min Bike

*Rest :15

30 Sec Air Squats

*Rest 30 Sec

30 Sec DB Push Press (Light)

*Rest 30 Sec

30 Sec KB Sumo Deadlifts

*Rest 30 Sec

30 Sec Rope Slams

*Rest 30 Sec

 

STRATUM Fitness:

A1. DB Bench Press @ 31X1; 3-4 x 10-12 reps; Rest 60-90 sec

*/**CGBP @ 21X1; 3-4 x 5 reps

A2. Single Arm DB Bent Over Row @ 31X1; 3-4 x 10-12 per arm

*/**Pendlay Row @ 21X1; 3-4 x 6-8 reps

B1. KB Bent Press; 3 x 6-8 per side

B2. DB Hammer Curl @ 3111; 3 x 12-15 reps

C (Optional). Choose 2-3 Crossover Symmetry Exercises and do 2 sets of 12-15 reps each

 

STRATUM Strength:

A1.  DB Straddle Z-Press- 6-5-4-15

*Kipping HSPU with Controlled Eccentric and Ascending Deficit- 10-8-6-4

**Max Strict HSPU (Must be 6+) x 4 Sets;

——-Rest :60——-

A2.  Supinated Penally Row—8-6-4-15

——-Rest 1:30-2:00——-

B. 6-8 SA KB Clean And Press— 1 Arm Every :90, Alternate Arms  Each Set x 3 Sets Per Arm

*/**8 Double KB Clean and Press (From Floor Each Rep); Rest :90 x 4

C1.  WheelBarrow Walk- 3 x 20-60 Meters

C2.  (Goblet Step-Up + CrossUnder Step-Up on Bench) 3 x 8 per side of complex

Del Mar Wednesday

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A1. Goblet Kang Squat @ 31X1; 3-4 x 8-10 Reps

*Back Squat @ 30X1; 3-4 x 3-5 reps

**Power Snatch; 3-4 x 1.1.1 reps (225/155 BS min requirement)

A2. Assault Bike Sprint; 3-4 x 10-12 sec @ 100%; Rest to recovery

B1. DB Walking Lunge; 2-3 x 16-20 steps; Rest :30

B2. Assault Bike; 2-3 x 60 sec for max cal; Rest :30

B3. RKC Plank; 2-3 x :20-:30 (goal is to create maximal tension for a shorter duration rather than passively holding for a longer duration)

**FLR Crawl; 2-3 x 1-2 lengths

Workout Tuesday

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STRATUM Conditioning:

5 Min:

10 Cal Row

10 No-Pushup Burpees

10 Wallballs

——-Rest :60——-

100 Meter SandBag Sprint

——-Rest :60——-

5 Min:

10 Cal Bike

10 Step-Ups/ */**Box-Jump Step-Downs

10 DB Snatches (Alternating, Light-Mod)

——-Rest :60——-

150/120 Meter Row Sprint

*——x 2 Rounds From Top to Bottom———*

 

STRATUM Fitness:

A. EMOM x 8:

-30m Single Arm DB Waiter’s Carry per side / *12 Alternating Arms KB Push Press / **3 Push Jerks from floor (165/105 max PP min requirement)

-4-5 Rope Rows per side (horizontal) / *3-4 Strict Rope Pull Ups per side / **1-2 Legless Rope Climbs

B. EMOM x 8:

-12 Wtd Step Ups / *12 KB Front Rack Step Ups / **10 BB Front Rack Step Ups

-8-10 Ring Rows (choose a variation that is tough for you)

C. EMOM x 8:

-1 Lap Run

-12/9 Cal Bike/Row/Ski

 

STRATUM Strength:

A. SandBag2Shoulder + Push Press to Opp. Shoulder- 5 x 5-6 per side; Rest 2:00

*/**Power Clean + Push Presses + 15 Sec OH Hold after final rep of each set- 6-5-4-4 Rest 2:00 (Each Rep Requires PC)

B. 4 Sets:

Front-Squat- 10-6-4( 4)

——-Rest :30-:1:30——

20 Sec Ski Sprint

——-Rest :90-2:30——-

C. Hip/Band Distracted Good-morning @ 3020- 3-4 x 10

Cardiff Workout Saturday

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A. 3-4 Sets:

3-5 Hang Power Cleans / */**1.1.1 Power Clean @ 80% PC max

*Rest :30

30 Sec HS Hold / *4 Wall Walks / **9 HSPU

*Rest :30

50m Farmers Carry (Tough)

12-15 Hollow Rocks / */**12 TTB

*Rest 1:30

B. 2-3 Sets:

6-8 Single Leg Cross Body DB RDL per side

10-12 Half Kneeling Banded Paloff Press per side / **OH Paloff Walk

3-5 Quadruped Scap CARS

*Rest as needed

Solana Beach Thursday

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STRATUM Fitness:

A1. Behind The Neck Strict Press @ 31X1; 3 x 6-8 reps

*/**Behind The Neck Push Press @ 21X1; 3 x 5 Reps

A2. Lightly Banded Strict Pull Ups; 3 x 8-12 reps

*Strict Pull Up @ 31X1; 3 x as many as comfortable

**Wtd Pull Up @ 10% bwt; 3 x max UB reps

B1. DB Bench Press @ 41X1; 3 x 10-12 reps

B2. Single Arm DB Bent Over Row @ 41X1; 3 x 10-12 per arm

C (Optional). Choose 2-3 Crossover Symmetry Exercises and do 2 sets of 12-15 reps each

Stratum Strength:

A1.  DB Straddle Z-Press- 10-8-6-4

*Kipping HSPU with Controlled Eccentric and Ascending Deficit- 10-8-6-4

**Max Strict HSPU (Must be 6+) x 4 Sets;

——-Rest :60——-

A2.  1-Arm Bar + 1 Arm Rope WtD Pullup— 4 x 2-3 Per Side (Negatives, Strict, and then WtD)

——-Rest 1:30-2:00——-

  1.  6-8 SA KB Clean And Press— 1 Arm Every :90, Alternate Arms  Each Set x 3 Sets Per Arm

*/**8 Double KB Clean and Press (From Floor Each Rep); Rest :90 x 4

C1.  SB Over Shoulder + KB Suitcase Carry- 3 x 25 meters Per Side

C2.  DB Back-Rack WtD Step-Ups- 2-3 x 15 per Side (All reps Left, then all reps Right)

North County Wednesday

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A1. Goblet Kang Squat @ 31X1; 3-4 x 8-10 Reps

*Back Squat @ 40X1; 3-4 x 4-5 reps

**Power Snatch; 3-4 x 1.1 reps (225/155 BS min requirement)

A2. Med Ball Halo Slam; 3-4 x 3-4 explosive reps per side

B1. DB Walking Lunge; 2-3 x 16-20 steps

B2. Straight-Arm Sled Push (tempo should be slow and smooth feeling each leg loading with every step – moderate load); 2-3 x 40m (as long of a length down and back on the long side)

B3. Plank w/ KB Drag; 2-3 x 8-10 per side

**Valslide Body Saw (put toes on 5lb plates to slide back and forth); 2-3 x as long as comfortable

Workout Tuesday

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A. EMOM x 8:

-1 TGU per side

-8-10 Double DB Muscle Cleans (touch the floor each rep – moderate to tough

B. EMOM x 8:

-12 Wall Balls / *15 Wall Balls / **18 Wall Balls

-5 DB Renegade Push Up Rows/ *6 Burpee Pull Ups / **3 Burpee Ring Muscle Ups

C. EMOM x 8:

-12/9 Cal Bike/Row/Ski

-30m Bear Crawl (15m Forwards + 15m Reverse)

“12 Days of Christmas” Saturday

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“12 Days of Christmas”

1 – 100m Run

2 – Hang Power Cleans (Mod) / */**Power Cleans

3 – 30m Suitcase Carry (Alternate arms each round)

4 – Box or Bar Dips / */**Ring Dips

5 – Burpees

6 – DB Ground to Overhead

7 – Sit Ups / */**TTB

8 – Step Ups / */**BJSD

9 – Ring Rows / */**Pull Ups

10 – Cal Row/Ski/Bike

11 – Shoulder to Overhead

12 – Sandbag Hug N’ Squats

*Perform the order to the tune of the song

Training Friday

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A. Every 90 sec x 4 sets:

10-12 KB Goblet Squats @ 2020

*5 Front Squats @ 20X1

**3 Squat Cleans (155/105 Min load requirement)

B. Every 90 sec x 4 sets:

10-12 Hip Extensions (Wtd if appropriate) @ 20X1

*10 Double KB Sumo Deadlifts

**5 TnG Deadlifts (225/155 Min load requirement)

C. Every 90 sec x 4 sets:

30m Sled Push (Light to moderate load with fast turnover)

**30 sec Max Burpees Over Bar

D. Every 90 sec x 4 sets:

Sprint 1 Lap or 150m Row/Ski Sprint or 15 sec Bike Sprint