Workouts This Week

Hardstyle S&C

Monday

Get Up 3x(1+1)

then

Dead Stop Double Clean 5x5

then

Snatch 2,3,4
Bench Press 2,3,5,1H
Deadlift 2,3,3

then

Swing 8x10/1:00

then

Overhead Carry 4x(1+1)

Tuesday

Get Up 3x(1+1)

then

Heavy Swing 13-8-5-3-2

then

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

then

2H Swing 10x10/1:00

then

Rack Carry 2x(1+1)

Wednesday

Get Up 3x(1+1)

then

KB C&P 3x(8+8)

then

Clean 2,3,2
Bench Press 2,3,5,2M,3M,3
Front Squat 2,3,4
Deadlift 2,3,5

then

Swing 6x10/1:00

then

Pull-up 5-3-2

Thursday

Get Up 2x(1+1)

then

KB Snatch 8x(3+3)

then

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

then

Dead Stop Swing 8x5/1:00

then

Farmers Carry 5

Friday

Get Up 2x(1+1)

then

Double Front Squat 5x5

then

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

then

Swing 4x10/1:00

then

Suitcase Carry 3x(1+1)

Strategic Strength

Monday

TGU w/ Pauses 4x1 L,R
Zercher Squat 5x2 (M-H)
Swing Progression 6x10
Pull ups 10x1-3

Tuesday

KB Clean/Squat 4x(1,2,3)
Bench Press 3x3 (M)
Ring Row 3x10-12
HLR 3x10-15

Wednesday

Goblet Squat 5x3 (H)
Deadlift 7x1 (M)
Clean/Press 4x(1,2,3) L,R
30-Second Pull-up Test

Thursday

TGU 5x1 L,R
Zercher Squat 6x1 (M-H)
Swing Progression 8x10
Pull ups 10x1-3

Friday

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

Michael Deskevich