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