Workouts This Week

Hardstyle S&C

Monday

Get Up 5x(1+1)

then

Double Front Squat 5x5

then

Clean 2,3,2
Bench Press 2,3,5
Squat 2,3,5,2M,3M,1
Deadlift 2,3,3

then

2H Swing 6x10/1:00

then

Suitcase Carry 2x(1+1)

Tuesday

Get Up 5x(1+1)

then

KB Snatch 8x(3+3)

then

Clean 2,3,5,1
Squat 2,3,5,2M,3M,5
Deadlift 2,3,2

then

Swing 8x10/1:00

then

Overhead Carry 3x(1+1)

Wednesday

Get Up 5x(1+1)

then

KB Press 5x(5+5)

then

Press 2,3,3
Front Squat 2,3,5,2M,1H

then

Swing 10x10/1:00

then

Suitcase Carry 5x(1+1)

Thursday

Get Up 3x(1+1)

then

KB C&P 3x(8+8)

then

Snatch 2,3,4
Press 2,3,5,2M
Front Squat 2,3,5
Deadlift 2,3,5

then

Swing 4x10/1:00

then

Rack Carry 4x(1+1)

Friday

Get Up 3x(1+1)

then

Goblet Squat 5x8

then

Snatch 2,3,5,2M,2
Squat 2,3,3
Deadlift 2,3,5,2M,1H

then

Dead Stop Swing 8x5/1:00

then

Farmers Carry 3

Strategic Strength

Monday

KB Clean/Squat 2x(1,2,3)
Bench 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
Waiter carry x4 L,R

Wednesday

TGU w/ Presses 3x1 L,R
Zercher Squat 2x5 (M)
Swing Progression 10x10
Chin ups 12x1-3

Thursday

Push-ups 5x5
Bench Press 6x1 (M-H)
KB Bent over row 3x10-12 L,R
Side Bend 3x12-15

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

Heavy Swing 13-8-5-3-2

then

Snatch 2,3,1
Bench Press 2,3,5,2,1M
Deadlift 2,3,5,2H,2M

then

Dead Stop Swing 8x5/1:00

then

Pull-up 5-3-2

Tuesday

Get Up 5x(1+1)

then

Double Front Squat 5x5

then

Snatch 2,3,4
Deadlift 2,3,2

then

Swing 4x10/1:00

then

Farmers Carry 2

Wednesday

Get Up 2x(1+1)

then

KB C&P 3x(8+8)

then

Clean 2,3,2
Bench Press 2,3,3
Squat 2,3,5,2H,2H
Deadlift 2,3,5,2M,3M,3

then

2H Swing 8x10/1:00

then

Rack Carry 3x(1+1)

Thursday

Get Up 3x(1+1)

then

KB Press 5x(5+5)

then

Press 2,3,5
Squat 2,3,5,1M
Deadlift 2,3,4

then

Swing 10x10/1:00

then

Suitcase Carry 4x(1+1)

Friday

Get Up 3x(1+1)

then

Dead Stop Double Clean 5x5

then

Clean 2,3,5,1M
Press 2,3,5,2M,3H,1
Squat 2,3,4
Deadlift 2,3,5,1M

then

Swing 6x10/1:00

then

Pull-up 5-3-2

Strategic Strength

Monday

Goblet Squat 4x5 (H)
Deadlift 12x1 (L)
Clean/Press 4x(1,2,3) L,R
Single rack carry x4 L,R

Tuesday

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

Wednesday

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

Thursday

Goblet Squat 5x5 (H)
Deadlift 3x1 (H)
Recovery Row 1000m
Single rack carry x4 L,R

Friday

TGU 3x1 L,R
Zercher Squat 5,3,2 (L-M)
Swing Progression 10x10
Standing Long Jump Test

Michael Deskevich
Workouts This Week

Hardstyle S&C

Monday

Get Up 5x(1+1)

then

Goblet Squat 5x8

then

Snatch 2,3,5,2M
Front Squat 2,3,4

then

Swing 10x10/1:00

then

Rack Carry 3x(1+1)

Tuesday

Get Up 3x(1+1)

then

Heavy Swing 13-8-5-3-2

then

Clean 2,3,5,2M,3M
Press 2,3,2
Squat 2,3,5,2M,3M
Deadlift 2,3,3

then

Swing 6x10/1:00

then

Suitcase Carry 4x(1+1)

Wednesday

Get Up 2x(1+1)

then

KB Snatch 8x(3+3)

then

Snatch 2,3,3
Bench Press 2,3,5,2M,1H
Deadlift 2,3,5

then

Dead Stop Swing 8x5/1:00

then

Farmers Carry 2

Thursday

Get Up 3x(1+1)

then

Dead Stop Double Clean 5x5

then

Clean 2,3,1
Press 2,3,5
Squat 2,3,5,2M
Deadlift 2,3,5,2M

then

Swing 8x10/1:00

then

Pull-up 5-3-2

Friday

Get Up 2x(1+1)

then

KB Press 5x(5+5)

then

Clean 2,3,5
Bench Press 2,3,3
Front Squat 2,3,3

then

2H Swing 4x10/1:00

then

Overhead Carry 2x(1+1)

Strategic Strength

Monday

TGU 5x1 L,R
Front Squat 6x1 (M-H)
+ Homework
Swing Progression 4x10
Pull ups 10x1-3

Tuesday

KB Clean + Squat 4x(1,2,3)
BB Military Press 2x5 (M)
+ Homework
KB Bent over row 3x10-12 L,R
HLR 3x10-15

Wednesday

Goblet Squat 5x4 (H)
Deadlift 10x1 (M)
+ Homework
Clean + Press 6x(1,2,3) L,R
Farmer Carry Test

Thursday

TGU 3x1 L,R
Front Squat 5,3,2 (L-M)
+ Homework
Swing Progression 10x10
30-Second Pull-up Test

Friday

KB Clean + Squat 4x(1,2,3)
BB Military Press 3x3 (M)
+ Homework
KB Bent over row 3x10-12 L,R
Side Bend 3x12-15

Michael Deskevich
Workouts This Week

Hardstyle S&C

Monday

Get Up 2x(1+1)

then

Squat 5-3-2-1

then

Double Clean 5x5
Double Clean and Press 5-3-2
Snatch (5+5)-(3+3)-(2+2)
Double Front Squat 2x5

then

Swing 10x10/1:00

then

Suitcase Carry 5x(1+1)

Tuesday

Get Up 2x(1+1)

then

Snatch 5-5-3-2

then

Clean and Press 5x(5+5)
Double Front Squat 5x2
Snatch 2x(5+5)
Double Clean 5-3-2

then

Swing 4x10/1:00

then

Rack Carry 4x(1+1)

Wednesday

Get Up 5x(1+1)

then

Clean 5-5-3-2

then

Goblet Squat 5-3-2
Snatch 5x(2+2)
Double Clean 2x5
Clean and Press (5+5)-(3+3)-(2+2)

then

2H Swing 6x10/1:00

then

Suitcase Carry 2x(1+1)

Thursday

Get Up 3x(1+1)

then

Bench 5-5-3-2

then

Double Front Squat 5x5
Double Clean 5x2
Clean and Press 2x(5+5)
Dead Stop Snatch (5+5)-(3+3)-(2+2)

then

Swing 8x10/1:00

then

Overhead Carry 3x(1+1)

Friday

Get Up 3x(1+1)

then

Deadlift 5-5-3-2

then

Clean (5+5)-(3+3)-(2+2)
Clean and Press 5x(2+2)
Double Front Squat 5-3-2
Snatch 5x(5+5)

then

Dead Stop Swing 4x10/1:00

then

Farmers Carry 3

Strategic Strength

Monday

KB Clean + Squat 6x(1,2,3)
BB Military Press 5x2 (M-H)
+ Homework
BB Bent over row 3x10-12
Ab Wheel 3x8-10

Tuesday

Goblet Squat 4x5 (H)
Deadlift 12x1 (L)
+ Homework
Clean + Press 4x(1,2,3) L,R
Farmer carry x3

Wednesday

TGU w/ Pauses 4x1 L,R
Front Squat 5x2 (M-H)
+ Homework
4x(20 VHS+Double rack carry)
Pull ups 10x1-3

Thursday

Push-ups 5x5
BB Military Press 6x1 (M-H)
+ Homework
BB Bent over row 3x10-12
Ab Wheel 3x8-10

Friday

Goblet Squat 5x5 (H)
Deadlift 3x1 (H)
+ Homework
Recovery Row 1000m
Waiter carry x4 L,R

Lord of The Lifts Prep

Randy’s special program is here. Password is on the board in the gym. I can’t publicly share Randy’s top secret programs! This is for anyone who wants to do the Super Total meet coming up. I’ll post more about that on Tuesday.

Michael Deskevich
Workouts This Week

Hardstyle S&C

Monday

Get Up 5x(1+1)

then

Bench 5-5-3-2

then

Dead Stop Snatch (5+5)-(3+3)-(2+2)
Goblet Squat 5x5
Dead Stop Double Clean 5x2
Double Clean and Jerk 2x5

then

Swing 6x10/1:00

then

Suitcase Carry 4x(1+1)

Tuesday

Get Up 3x(1+1)

then

Clean 5-5-3-2

then

Snatch 5x(5+5)
Double Clean and Jerk 5x2
Double Clean 5-3-2
Goblet Squat 5-3-2

then

Dead Stop Swing 4x10/1:00

then

Pull-up 5-3-2

Wednesday

Get Up 2x(1+1)

then

Deadlift 5-5-3-2

then

Goblet Squat 2x5
Clean and Jerk (5+5)-(3+3)-(2+2)
Snatch (5+5)-(3+3)-(2+2)
Dead Stop Double Clean 5x5

then

2H Swing 10x10/1:00

then

Pull-up 5-3-2

Thursday

Get Up 2x(1+1)

then

Press 5-3-2-1

then

Dead Stop Double Clean 5-3-2
Goblet Squat 5x2
Snatch 2x(5+5)
Double Clean and Jerk 5x5

then

Swing 8x10/1:00

then

Farmers Carry 2

Friday

Get Up 3x(1+1)

then

Squat 5-5-3-2

then

Snatch 5x(2+2)
Dead Stop Double Clean 2x5
Double Clean and Jerk 5-3-2
Double Front Squat 5-3-2

then

Swing 4x10/1:00

then

Rack Carry 3x(1+1)

Strategic Strength

Monday

Goblet Squat 3x5 (H)
Deadlift 10x1 (L)
+ Homework
Clean + Press 2x(1,2,3) L,R
Waiter carry x4 L,R

Tuesday

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

Wednesday

KB Clean + Squat 2x(1,2,3)
BB Military Press 5,3,2 (L-M)
+ Homework
Ring Row 3x10-12
HLR 3x10-15

Thursday

Goblet Squat 5x3 (H)
Deadlift 7x1 (M)
+ Homework
Clean + Press 4x(1,2,3) L,R
Farmer carry x3

Friday

TGU w/ Presses 3x1 L,R
Front Squat 2x5 (M)
+ Homework
Swing Progression 8x10
Chin ups 12x1-3

Lord of The Lifts Prep

Randy’s special program is here. Password is on the board in the gym. I can’t publicly share Randy’s top secret programs! This is for anyone who wants to do the Super Total meet coming up. I’ll post more about that on Tuesday.

Michael Deskevich