Workouts This Week

Hardstyle S&C

Monday

Get Up 5x(1+1)

then

Bench 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

Rack Carry 4x(1+1)

Tuesday

Get Up 3x(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 10x10/1:00

then

Suitcase Carry 5x(1+1)

Wednesday

Get Up 2x(1+1)

then

Heavy Swing 13-8-5-3-2

then

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

then

Dead Stop Swing 8x5/1:00

then

Overhead Carry 3x(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

Snatch 10x5/1:00

then

Farmers Carry 3

Friday

Get Up 3x(1+1)

then

Goblet Squat 3x5

then

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

then

Swing 4x10/1:00

then

Suitcase Carry 2x(1+1)

Strategic Strength

Monday

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

Tuesday

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

Wednesday

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

Thursday

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

Friday

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

Michael Deskevich