Workouts This Week

Hardstyle S&C

Monday

Squat 8-8-3x8
5 pull-ups between sets

then

30 minutes
MAF Snatches
rest 5 minutes
TGU 10x1/1:00

Tuesday

Double Clean 3x8
Snatch 2L,3L,5L
OHS 2L,3L,4L
Bench Press 2L,3L,5L,2H,1L

Wednesday

Double Front Squat 3x8
Clean 2L,3L,5L,2L,1M
Front Squat 2L,3L,5L,2L
Press 2L,3L,5L

Thursday

KB Press 3x(8+8)
Clean & Jerk 2L,3L,5L,2L,3H,2L
Squat 2L,3L,2L
Deadlift 2L,3L,3L

Friday

Deadlift 8-8-3x8
5 heavy swings between sets

then

35 minutes
A+A Swings

Strategic Strength

Monday

A: Easy Push-ups 5x3 B: KB Press 5x3 L,R
Bench Press 5x3 Light, 8x3 Medium
KB Bent over row 3x10-12 L,R
Pull ups 10x1-3

Tuesday

A: 1HS 3x10 L,R (L)   B: Suitcase Carry 3x1 L,R
Deadlift 9x1 Light, 7x1 Medium
Waiter carry x4 L,R

Wednesday

A: Goblet Squat 4x5 B: Single KB front rack carry 4x1 L,R
Zercher Squat 3x5 Light, 5x3 Medium
Cossack Squat 3x10-12 L,R

Thursday

TGU w/pauses 4x1 L,R
Bench Press 6x3 Light, 4x3 Medium
Pull ups 10x1-3

Friday

1HS 3x10 L,R (L)
Deadlift 12x1 Light, 9x1 Medium
Single rack 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

KB Press 3x(8+8)
Clean & Jerk 2L,3L,5L
Press 2L,3L,2L
Deadlift 2L,3L,5L,2H,1L

Tuesday

Deadlift 8-8-3x8
5 heavy swings between sets

then

EMOM 30
10sec Sled push
10sec Long cycle

Wednesday

Double Front Squat 3x8
Snatch 2L,3L,5L,2M,3L,2M
OHS 2L,3L
Bench Press 2L,3L,5L,2H,3M,5M,2L,1M

Thursday

KB Press 3x(8+8)
Clean 2L,3L,5L,2M,3L,5L,2L
Front Squat 2L,3L,4L
Press 2L,3L,5L,2L,1M

Friday

KB Snatch 3x(8+8)
Clean & Jerk 2L,3L,5L,2L,1M
Squat 2L,3L,2L
Deadlift 2L,3L,5L,2L,3L,2H

Strategic Strength

Monday

A: 1HS 3x10 (L) L,R B: KB DL 3x5
Deadlift 9x1 Medium, 4x1 Heavy
Waiter carry x4 L,R

Tuesday

Jump from seat 5x2
Zercher Squat 5x4 Medium
2HS 10x10 L,R/1:30 + TGU 10x1/1:00

Wednesday

TGU w/ presses 3x1 L,R
Bench Press 5x4 Medium
3x (25 VHS + Double Front rack carry)

Thursday

KB Clean 3x10 L,R (M)
Deadlift 16x1 Light
Single Snatch, Windmill, Reverse Lunge 3x(1,2,3)

Friday

Broad Jump 5x3
Zercher Squat 5x3 Light, 8x3 Medium
1HS 7x10 L,R (M)

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

KB Snatch 3x(8+8)
Clean 2L,3L,5L,2L,1M
RDL 2L,3L,2L
Front Squat 2L,3L,5L,2M,1L

Tuesday

Double Front Squat 3x8
Clean & Jerk 2L,3L,5L,2M,3L,5L,2H
Press 2L,2L
Deadlift 2L,3L,5L,2L,3L,5L,2L,1L

Wednesday

Bench Press 8-8-3x8
6 renegade rows between sets

then

EMOM 30
10sec Sled push
10sec Viking push press

Thursday

Double Clean 3x8
Snatch 2L,3L,5L,2L,3L,2M
Snatch Push Press 2L,3L,4L
Squat 2L,3L,3L

Friday

Double Front Squat 3x8
Clean 2L,3L,5L,2M,1L
RDL 2L,3L,5L,2L
Front Squat 2L,3L,5L

Strategic Strength

Monday

Prying Goblet Squat x5
Back Squat 7x3 Light, 8x3 Medium, 3x1 Heavy

Tuesday

A: KB Press 3x5 L,R B: Face-pulls 3x15
Military Press 3x5 Light, 5x3 Medium
Face Pull 3x15

Wednesday

A: 1HS 3x10 (L) L,R B: KB DL 3x5
2HS 10x9 (H)
Single rack carry x4 L,R

Thursday

Jump from seat 5x2
Back Squat 5x4 Medium
2 laps front rack carry
1HS 5x10 L,R /1:00
2 laps front rack carry

Friday

TGU w/pauses 4x1 L,R
Military Press 6x3 Light, 4x3 Medium
Pull ups 10x1-3

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
Workouts This Week

Hardstyle S&C

Monday

KB Snatch 8x(3+3)
Snatch 2L,3L,5L,2L,3L,5M,2L
Snatch Push Press 2L,3L,4L
Squat 2L,3L,5L,2L,1L

Tuesday

Double Front Squat 8x3
Clean 2L,3L,5L,2L,3L,5L,2L,3L,5L,2L,3M,3M
RDL 2L,3L,2L
Front Squat 2L,3L,5L,2H,3L,2H

Wednesday

Double Clean 8x3
Clean & Jerk 2L,3L,5L,2L,3L,5L,2L,3L,4L
Press 2L,3L
Deadlift 2L,3L,5L

Thursday

Squat 5-3-2-3x2
5 pull-ups between sets

then

EMOM 30
10sec Sled push
10sec 1-arm swing

Friday

KB Press 8x(3+3)
Snatch 2L,3L,5L,2M,3M,2L
Snatch Push Press 2L,3L
Squat 2L,3L,5L,2L,3M,2L

Strategic Strength

Monday

TGU 5x1 L,R
Military Press 7x3 Light, 8x3 Medium, 3x1 Heavy

Tuesday

A: 1HS 3x10 L,R (L) B: Suitcase Carry 3x1 L,R
2HS 6x9 (H)
Double rack carry x4

Wednesday

A: Goblet Squat 4x5 B: Single KB front rack carry 4x1 L,R
Back Squat 3x5 Light, 5x3 Medium
1HS 7x10 L,R (M)

Thursday

TGU w/ presses 3x1 L,R
Military Press 5x4 Medium
5x(10 VHS + Farmer carry)

Friday

Band Pull-Thru 3x10
2HS 12x9 (H)

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

Squat 5-3-2-3x2
5 pull-ups between sets

then

EMOM 20
5 Dead Stop Swings
6 Long Cycle

Tuesday

KB Press 10x(2+2)
Snatch 2L,3L,5L,2L,3L,2L
Snatch Push Press 2L,3L,5L,2L
Squat 2L,3L,3L

Wednesday

KB Snatch 10x(2+2)
Clean 2L,3L,5L,2M,3L,5L,2L,3H,4L
RDL 2L,3L,5L,2M,3M
Front Squat 2L,3L,5L

Thursday

Double Front Squat 10x2
Clean & Jerk 2L,3L,5L,2L,3L,5M,2L
Press 2L,3L,4L
Deadlift 2L,3L,1L

Friday

Bench Press 5-3-2-3x2
6 renegade rows between sets

then

EMOM 30
10sec Sled push
10sec KB Snatch

Strategic Strength

Monday

1HS 3x10 L,R (L)
2HS 8x9 (H)
Double rack carry x4

Tuesday

PVC OH Squat 3x10
Back Squat 6x3 Light, 4x3 Medium
1HS 5x9 L,R (M)

Wednesday

A: Easy Push-ups 5x3 B: KB Press 5x3 L,R
Military Press 5x3 Light, 8x3 Medium
Chin ups 12x1-3

Thursday

KB Clean 3x10 L,R (M)
2HS 5x9 (H)
Double Clean, Double Press, Front Squat 5x(1,2,3)

Friday

Broad Jump 5x3
Back Squat 5x3 Light, 8x3 Medium
1HS 3x10 L,R (M)

Michael Deskevich