Workouts This Week

Hardstyle S&C

Monday

Front Squat 2x70%, 2x70%, 3x80%
Press 1x70%, 3x80%, 3x80%
Deadlift 3x70%, 1x90%, 2x80%, 2x80%

Tuesday

TGU 3x(1+1)
1A Swing 10 OTR for 20min
BB Snatch 8x2
Farmers Carry 3

Wednesday

Front Squat 3x70%, 3x80%, 2x80%, 3x70%
Press 1x70%, 1x90%, 3x80%, 3x80%, 2x80%, 2x80%
Deadlift 3x70%, 2x80%

Thursday

Floor Press 3x(8+8)
2A DS Swing 12x3/1:00
Armor Building Complex x12
Pull-ups 12x1

Friday

Front Squat 5x70%, 4x70%, 1x90%, 3x80%, 3x80%, 2x80%
Press 1x70%, 2x80%
Deadlift 2x70%, 2x80%, 2x80%, 2x70%

S&S

Monday

1A Swing 14x10 OTR
TGU 5x(1+1) OTR

Tuesday

1A Swing 10x10 OTR
TGU 5x(1+1) OTR

Wednesday

1A Swing 18x10 OTR
TGU 5x(1+1) OTR

Thursday

1A Swing 8x10 OTR
TGU 5x(1+1) OTR

Friday

1A Swing 20x10 OTR
TGU 5x(1+1) OTR

Q&D I

Monday

2A Swings & Push-ups 5x(4x5)

Tuesday

Squat 5-3-2
ABC 12x1
Deadlift 6x1

Wednesday

1A Swings & Push-ups 3x(alt)

Thursday

Snatch & Carry 10x10 OTR

Friday

1A Swings & Push-ups 4x(2x10)

Q&D II

Monday

Snatch 4x(4x5)

Tuesday

10x10 Swings OTR
ABC 12x1

Wednesday

Snatch 2x(4x5)

Thursday

Squat 5-3-2
Press 8x2
Deadlift 6x1

Friday

Snatch 3x(2x10)

Michael Deskevich
Workouts This Week

Hardstyle S&C

Monday

Floor Press 3x(8+8)
2A DS Swing 3 OTR for 12 min
BB C&J 8x1
Pull-ups 12x1

Tuesday

Front Squat 2x70%, 2x80%, 2x80%, 2x70%
Press 5x70%, 4x70%, 1x90%, 3x80%, 3x80%, 2x80%
Deadlift 1x70%, 2x80%

Wednesday

TGU 3x(1+1)
Snatch 10x5/1:00
Long Cycle C&J 20x3 OTR
Double Rack Carry 3

Thursday

Front Squat 4x70%, 3x70%, 3x80%, 3x80%
Press 2x80%, 2x80%
Deadlift 2x70%, 2x80%

Friday

3 rounds / 10:00
0:00 25 VHS
2:00 Double Press 8x70%
4:00 Double Press 3x90%
7:00 Double Press 5x80%

S&S

Monday

1A Swing 12x10 OTR
TGU 5x(1+1) OTR

Tuesday

1A Swing 20x10 OTR
TGU 5x(1+1) OTR

Wednesday

Clean 3x3
Snatch 5x2
Bench Press 5x3
Deadlift 12x1

Thursday

1A Swing 12x10 OTR
TGU 5x(1+1) OTR

Friday

1A Swing 18x10 OTR
TGU 5x(1+1) OTR

Q&D I

Monday

1A Swings & Push-ups 5x(4x5)

Tuesday

Squat 5-3-2
ABC 12x1
Deadlift 6x1

Wednesday

1A Swings & Push-ups 3x(4x5)

Thursday

Snatch & Carry 10x10 OTR

Friday

1A Swings & Push-ups 4x(4x5)

Q&D II

Monday

Snatch 4x(2x10)

Tuesday

10x10 Swings OTR
ABC 12x1

Wednesday

Snatch 2x(alt)

Thursday

Squat 5-3-2
Press 8x2
Deadlift 6x1

Friday

Snatch 3x(2x10)

Michael Deskevich
Workouts This Week

Hardstyle S&C

Monday

Squat 2x70%, 2x80%
Bench Press 4x70%, 3x70%, 3x80%, 3x80%
Deadlift 2x80%, 2x80%

Tuesday

Floor Press 3x(8+8)
Snatch 5 OTR for 20 min
BB Clean 8x3
Double Rack Carry 3

Wednesday

Squat 3x70%, 1x90%, 2x80%, 2x80%
Bench Press 2x70%, 2x70%, 3x80%
Deadlift 1x70%, 3x80%, 3x80%

Thursday

TGU 3x(1+1)
1A Swing 10x10/1:00
Snatch 20x5 OTR
Farmers Carry 3

Friday

Front Squat 3x70%, 2x80%
Press 3x70%, 3x80%, 2x80%, 3x70%
Deadlift 1x70%, 1x90%, 3x80%, 3x80%, 2x80%, 2x80%

S&S

Monday

1A Swing 8x10 OTR
TGU 5x(1+1) OTR

Tuesday

1A Swing 10x10 OTR
TGU 5x(1+1) OTR

Wednesday

Clean 3x3
Snatch 5x2
Bench Press 5x3
Deadlift 12x1

Thursday

1A Swing 6x10 OTR
TGU 5x(1+1) OTR

Friday

1A Swing 16x10 OTR
TGU 5x(1+1) OTR

Q&D I

Monday

1A Swings & Push-ups 5x(4x5)

Tuesday

Squat 5-3-2
ABC 12x1
Deadlift 6x1

Wednesday

1A Swings & Push-ups 3x(alt)

Thursday

Snatch & Carry 10x10 OTR

Friday

1A Swings & Push-ups 4x(4x5)

Q&D II

Monday

Snatch 4x(4x5)

Tuesday

10x10 Swings OTR
ABC 12x1

Wednesday

Snatch 2x(alt)

Thursday

Squat 5-3-2
Press 8x2
Deadlift 6x1

Friday

Snatch 3x(alt)

Michael Deskevich
Workouts This Week

Hardstyle S&C

Monday

3 rounds / 10:00
0:00 25 VHS
2:00 Double Press 8x70%
4:00 Double Press 3x90%
7:00 Double Press 5x80%

Tuesday

Squat 1x70%, 1x90%, 3x80%, 3x80%, 2x80%, 2x80%
Bench Press 3x70%, 2x80%
Deadlift 3x70%, 3x80%, 2x80%, 3x70%

Wednesday

Floor Press 3x(8+8)
1A Swing 10 OTR for 20min
BB Snatch 8x2
Farmers Carry 3

Thursday

Squat 1x70%, 2x80%
Bench Press 2x70%, 2x80%, 2x80%, 2x70%
Deadlift 5x70%, 4x70%, 1x90%, 3x80%, 3x80%, 2x80%

Friday

TGU 3x(1+1)
2A DS Swing 12x3/1:00
Armor Building Complex x12
Pull-ups 12x1

Michael Deskevich
Workouts This Week

Hardstyle S&C

Monday

Squat 5x70%, 4x70%, 1x90%, 3x80%, 3x80%, 2x80%
Bench Press 1x70%, 2x80%
Deadlift 2x70%, 2x80%, 2x80%, 2x70%

Tuesday

TGU 3x(1+1)
2A DS Swing 3 OTR for 12 min
BB C&J 8x1
Pull-ups 12x1

Wednesday

Squat 2x80%, 2x80%
Bench Press 2x70%, 2x80%
Deadlift 4x70%, 3x70%, 3x80%, 3x80%

Thursday

Floor Press 3x(8+8)
Snatch 10x5/1:00
Long Cycle C&J 20x3 OTR
Double Rack Carry 3

Friday

Squat 1x70%, 3x80%, 3x80%
Bench Press 3x70%, 1x90%, 2x80%, 2x80%
Deadlift 2x70%, 2x70%, 3x80%

Strategic Strength

We are trying a more individualized approach for this program, you’ll get the day’s assignment in class.

Michael Deskevich