Workouts This Week

Hardstyle S&C

Monday

Floor Press 3x(5+5)
Clean & Jerk 12x1 (L)
Press 4x5x75%, 2x5x85%
Pull-up 12x1

Tuesday

TGU 2x(1+1)
Snatch 5,3,2 (L)
Deadlift 4x2x80%, 3x2x85%, 2x1x90%, 1x95%
VHS 4x20

Wednesday

Double Clean & Squat 5x5
Clean 6x1 (H)
Front Squat 9x3x75%
Snatch 4x10/1:00

Thursday

Floor Press 2x(8+8)
Clean & Jerk 10x1 (L)
Press 4x3x80%, 3x3x85%, 4x1x90%, 1x95%
Pull-up 10x1

Friday

TGU 3x(1+1)
Snatch 2x5 (M)
Deadlift 4x3x75%, 2x3x85%
2A Swing 10x10/1:00

Strategic Strength

Monday

KB Clean/Squat 2x(1,2,3)
BB Military Press 5,3,2 (L-M)
KB Bent over row 3x10-12 L,R
2-Minute Plank Test

Tuesday

Overhead Squat 5x3 (L)
Deadlift 12x1 (L)
Clean/Press 4x(1,2,3)
Farmer carry x3

Wednesday

TGU 3x1 L,R
Back Squat 5,3,2 (L-M)
Swing Progression 4x10
30-Second Pull-up Test

Thursday

KB Clean/Squat 4x(1,2,3)
BB Military Press 2x5 (M)
Bat Wing 5x10 seconds
HLR 3x10-15

Friday

Overhead Squat 5x5 (L)
Deadlift 3x1 (H)
Recovery Row 1KM
Waiter carry x4 L,R

Michael Deskevich
Workouts This Week

Hardstyle S&C

Monday

TGU 3x(1+1)
Snatch 2x5 (M)
Deadlift 4x3x75%, 2x3x85%
2A Swing 10x10/1:00

Tuesday

Double Clean & Squat 3x3
Clean 3x3 (M)
Squat 5x3x75%, 4x3x80%
Snatch 8x5/1:00

Wednesday

Double Clean & Press 5x5
Clean & Jerk 3x1 (H)
Bench Press 9x3x75%
Pull-up 5x3

Thursday

TGU 3x(1+1)
Snatch 3x3 (M)
Deadlift 5x2x75%, 4x2x80%
1A Swing 10x10/1:00

Friday

Double Clean & Squat 2x5
Clean 2x5 (M)
Squat 4x5x75%, 2x5x85%
Snatch 10x4/1:00

Strategic Strength

Monday

Overhead Squat 3x5 (L)
Deadlift 10x1 (L)
Clean/Press 2x(1,2,3)
Farmer Carry Test

Tuesday

TGU w/ Pauses 4x1 L,R
Back Squat 5x2 (M-H)
Swing Progression 10x10
Chin ups 12x1-3

Wednesday

KB Clean/Squat 6x(1,2,3)
BB Military Press 5x2 (M-H)
BB Bent over row 3x10-12
HLR 3x10-15

Thursday

Overhead Squat 4x5 (L)
Deadlift 7x1 (M)
Clean/Press 4x(1,2,3)
Double rack carry x4

Friday

TGU w/ Presses 3x1 L,R
Back Squat 2x5 (M)
Swing Progression 6x10
Chin ups 12x1-3

Michael Deskevich
Workouts This Week

Hardstyle S&C

Monday

Double Clean & Squat 5x5
Clean 6x1 (H)
Squat 9x3x75%
Snatch 4x10/1:00

Tuesday

Double Clean & Press 2x5
Clean & Jerk 10x1 (L)
Bench Press 4x3x80%, 3x3x85%, 4x1x90%, 1x95%
Pull-up 10x1

Wednesday

TGU 2x(1+1)
Snatch 5,3,2 (L)
Deadlift 4x2x80%, 3x2x85%, 2x1x90%, 1x95%
VHS 4x20

Thursday

Double Clean & Squat 5x4
Clean 5x2 (M)
Squat 3x5x75%, 2x5x80%
Snatch 6x6/1:00

Friday

Clean & Press 5x4
Clean & Jerk 10x1 (M)
Bench Press 3x5x75%, 2x5x80%
Pull-up 8x2

Strategic Strength

Monday

TGU w/ Pauses 4x1 L,R
Back Squat 5x2 (M-H)
Swing Progression 10x10
Chin ups 12x1-3

Tuesday

KB Clean/Squat 6x(1,2,3)
Floor Press 5x2 (M-H)
BB Bent over row 3x10-12
HLR 3x10-15

Wednesday

Goblet Squat 5x5 (H)
Deadlift 3x1 (H)
Recovery Row 1KM
Waiter carry x4 L,R

Thursday

TGU 5x1 L,R
Front Squat 4,3,2,1 (M-H)
4x(20 VHS+Double rack carry)
Pull ups 10x1-3

Friday

Push-ups 5x5
Floor Press 4,3,2,1 (M-H)
Ring Row 3x10-12
Side Bend 3x12-15

Michael Deskevich
Workouts This Week

Hardstyle S&C

Monday

Double Clean & Press 2x5
Clean & Jerk 12x1 (L)
Bench Press 4x5x75%, 2x5x85%
Pull-up 12x1

Tuesday

TGU 5x(1+1)
Snatch 5x2 (M)
Deadlift 4x3x75%, 2x3x80%
DS 2A Swing 10x5/1:00

Wednesday

Double Clean & Squat 2x5
Clean 5,3,2 (L)
Squat 4x3x80%, 3x3x85%, 4x1x90%, 1x95%
Snatch 12x3/1:00

Thursday

Double Clean & Press 3x3
Clean & Jerk 7x1 (M)
Bench Press 5x3x75%, 4x3x80%
Pull-up 15x1

Friday

TGU 5x(1+1)
Snatch 6x1 (H)
Deadlift 8x2x75%
2B Swing 4x8

Strategic Strength

Monday

KB Clean/Squat 2x(1,2,3)
Floor Press 5,3,2 (L-M)
KB Bent over row 3x10-12 L,R
2-Minute Plank Test

Tuesday

Goblet Squat 3x5 (H)
Deadlift 10x1 (L)
Clean/Press 2x(1,2,3) L,R
Farmer Carry Test

Wednesday

TGU w/ Presses 3x1 L,R
Front Squat 2x5 (M)
Swing Progression 6x10
30-Second Pull-up Test

Thursday

KB Clean/Squat 4x(1,2,3)
Floor Press 2x5 (M)
Bat Wing 5x10 seconds
HLR 3x10-15

Friday

Goblet Squat 5x4 (H)
Deadlift 10x1 (M)
Clean/Press 6x(1,2,3) L,R
Single rack carry x4 L,R

Michael Deskevich
Workouts This Week

Hardstyle S&C

Monday

Get Up 3x(1+1)

then

Bench 5-5-3-2

then

Dead Stop Double Clean 2x5
Double Press 2x5
Double Front Squat 2x5
Deadlift 2x5

then

Snatch 10x5/1:00

then

Rack Carry 2x(1+1)

Tuesday

Get Up 3x(1+1)

then

Heavy Swing 13-8-5-3-2

then

Dead Stop Double Clean 1-1-1-1-1-1
Double Press 1-1-1-1-1-1
Double Front Squat 1-1-1-1-1-1
Deadlift 1-1-1-1-1-1

then

Swing 8x10/1:00

then

Pull-up 5-3-2

Wednesday

Get Up 2x(1+1)

then

Goblet Squat 3x5

then

Dead Stop Double Clean 1x10
Double Press 1x10
Double Front Squat 1x10
Deadlift 1x10

then

Dead Stop Swing 8x5/1:00

then

Overhead Carry 4x(1+1)

Thursday

Get Up 3x(1+1)

then

Clean 5-5-3-2

then

Dead Stop Double Clean 2x5
Double Press 2x5
Double Front Squat 2x5
Deadlift 2x5

then

Swing 6x10/1:00

then

Farmers Carry 5

Friday

Get Up 2x(1+1)

then

Snatch 5-5-3-2

then

Dead Stop Double Clean 5-3-2
Double Press 5-3-2
Double Front Squat 5-3-2
Deadlift 5-3-2

then

2H Swing 4x10/1:00

then

Suitcase Carry 3x(1+1)

Strategic Strength

Monday

Goblet Squat 4x5 (H)
Deadlift 7x1 (M)
Clean/Press 4x(1,2,3) L,R
Double rack carry x4

Tuesday

TGU 3x1 L,R
Front Squat 5,3,2 (L-M)
Swing Progression 4x10
Chin ups 12x1-3

Wednesday

KB Clean/Squat 4x(1,2,3)
Floor Press 3x3 (M)
KB Bent over row 3x10-12 L,R
Ab Wheel 3x5-10

Thursday

Goblet Squat 5x3 (H)
Deadlift 12x1 (L)
Clean/Press 4x(1,2,3) L,R
Farmer carry x3

Friday

TGU 4x1 L,R
Front Squat 3x3 (M)
Swing Progression 8x10
Pull ups 10x1-3

Michael Deskevich