Workouts This Week

Hardstyle S&C

Monday

Floor Press 5x(8+8)
Snatch 10x5/1:00
BB Clean 7x3
Pull-ups 10x2

Tuesday

Double Clean & Jerk 1xL, 1xH, 3xM, 3xM, 2xM, 2xM, 1xL, 1xH, 3xM, 3xM, 2xM, 2xM
Double Front Squat 3xL, 2xM, 3xL, 2xM
Deadlift 3xL, 3xM, 2xM, 3xL

Wednesday

TGU 3x(1+1)
2A DS Swing 10x5/1:00
BB C&J 10x2
Renegade Rows 12x(1+1)

Thursday

Double Clean & Jerk 1xL, 2xM, 1xL, 2xM
Double Front Squat 2xL, 2xM, 2xM, 2xL, 2xL, 2xM, 2xM, 2xL
Deadlift 5xL, 4xL, 1xH, 3xM, 3xM, 2xM

Friday

Floor Press 3x(8+8)
1A Swing 10x10/1:00
BB Snatch 7x3
Rack Carry 3x(1+1)

Strategic Strength

Monday

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

Tuesday

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

Wednesday

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

Thursday

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

Friday

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

Michael Deskevich
Workouts This Week

Hardstyle S&C

Monday

Double Clean & Jerk 5xL, 4xL, 1xH, 3xM, 3xM, 2xM, 5xL, 4xL, 1xH, 3xM, 3xM, 2xM
Double Front Squat 1xL, 2xM, 1xL, 2xM
Deadlift 2xL, 2xM, 2xM, 2xL

Tuesday

Floor Press 2x(8+8)
2A DS Swing 10x5/1:00
BB C&J 12x1
Renegade Rows 10x(1+1)

Wednesday

Double Clean & Jerk 2xM, 2xM, 2xM, 2xM
Double Front Squat 2xL, 2xM, 2xL, 2xM
Deadlift 4xL, 3xL, 3xM, 3xM

Thursday

TGU 5x(1+1)
1A Swing 10x10/1:00
BB Snatch 6x3
Overhead Carry 3x(1+1)

Friday

Double Clean & Jerk 1xL, 3xM, 3xM, 1xL, 3xM, 3xM
Double Front Squat 3xL, 1xH, 2xM, 2xM, 3xL, 1xH, 2xM, 2xM
Deadlift 2xL, 2xL, 3xM

Strategic Strength

Monday

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

Tuesday

TGU 3x1 L,R
Front Squat 5,3,2 (L-M)
Swing Progression 4x10
30-Second Pull-up Test - or - Pull-ups 8x1-3

Wednesday

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

Thursday

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

Friday

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

Michael Deskevich
Workouts This Week

Hardstyle S&C

Monday

TGU 3x(1+1)
2A DS Swing 10x5/1:00
BB C&J 10x1
Renegade Rows 12x(1+1)

Tuesday

Double Clean & Jerk 2xL, 2xL, 3xM, 2xL, 2xL, 3xM
Double Front Squat 1xL, 3xM, 3xM, 1xL, 3xM, 3xM
Deadlift 3xL, 1xH, 2xM, 2xM

Wednesday

Floor Press 2x(8+8)
1A Swing 10x10/1:00
BB Snatch 10x2
Suitcase Carry 3x(1+1)

Thursday

Double Clean & Jerk 3xL, 3xM, 2xM, 3xL, 3xL, 3xM, 2xM, 3xL
Double Front Squat 1xL, 1xH, 3xM, 3xM, 2xM, 2xM, 1xL, 1xH, 3xM, 3xM, 2xM, 2xM
Deadlift 3xL, 2xM

Friday

TGU 2x(1+1)
Snatch 10x5/1:00
BB Clean 10x3
Pull-ups 15x1

Strategic Strength

Monday

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

Tuesday

Push-ups 5x5
BB Military Press 6x1 (M-H)
Ring Row 3x10-12
Side Bend 3x12-15

Wednesday

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

Thursday

TGU 5x1 L,R
Back Squat 4,3,2,1 (M-H)
Arm Bar 5x1 L,R
Pull ups 10x1-3

Friday

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

Michael Deskevich
Workouts This Week

Hardstyle S&C

Monday

Double Clean & Jerk 3xL, 2xM, 3xL, 2xM
Double Front Squat 3xL, 3xM, 2xM, 3xL, 3xL, 3xM, 2xM, 3xL
Deadlift 1xL, 1xH, 3xM, 3xM, 2xM, 2xM

Tuesday

TGU 3x(1+1)
1A Swing 10x10/1:00
BB Snatch 8x2
Farmers Walk 3

Wednesday

Double Clean & Jerk 2xL, 2xM, 2xM, 2xL, 2xL, 2xM, 2xM, 2xL
Double Front Squat 5xL, 4xL, 1xH, 3xM, 3xM, 2xM, 5xL, 4xL, 1xH, 3xM, 3xM, 2xM
Deadlift 1xL, 2xM

Thursday

Floor Press 3x(8+8)
Snatch 10x5/1:00
BB Clean 8x3
Pull-ups 12x1

Friday

Double Clean & Jerk 4xL, 3xL, 3xM, 3xM, 4xL, 3xL, 3xM, 3xM
Double Front Squat 2xM, 2xM, 2xM, 2xM
Deadlift 2xL, 2xM

Strategic Strength

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

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 - or - Pull-ups 8x1-3

Thursday

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 - or - Side Plank 3x10 sec. L,R

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 5x(1+1)
Squat 3x5x75%, 2x5x80%
2A Swing 10x10/1:00
Pull-up 8x2

Tuesday

Double Clean & Squat 2x5
Bench Press 4x3x80%, 3x3x85%, 4x1x90%, 1x95%
Snatch 4x10/1:00
Row 3x(10+10)

Wednesday

Double Front Squat 3x5
Deadlift 4x2x80%, 3x2x85%, 2x1x90%, 1x95%
Clean & Press 2x(2,3,5)
Overhead Carry 3x(1+1)

Thursday

TGU 2x(1+1)
Squat 4x3x80%, 3x3x85%, 4x1x90%, 1x95%
2B Swing 4x8
Pull-up 10x1

Friday

Double Clean & Squat 3x3
Bench Press 5x3x75%, 4x3x80%
Snatch 8x5/1:00
Row 4x(10+10)

Strategic Strength

Monday

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

Tuesday

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

Wednesday

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

Thursday

Overhead Squat 3x5 (L)
Deadlift 10x1 (L)
Clean/Press 2x(1,2,3)
Farmer Carry Test - or - Farmer Carry x4

Friday

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

Michael Deskevich