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