Workouts This Week

Hardstyle S&C

Monday

Double Front Squat 4x5
Deadlift 5x2x75%, 4x2x80%
Clean & Jerk 3x(2,3,5)
Rack Carry 3x(1+1)

Tuesday

TGU 3x(1+1)
Squat 5x3x75%, 4x3x80%
1A Swing 10x10/1:00
Pull-up 15x1

Wednesday

Double Clean & Squat 5x5
Bench Press 9x3x75%
Snatch 12x3/1:00
Row 5x(10+10)

Thursday

Double Front Squat 5x4
Deadlift 4x3x75%, 2x3x80%
Clean & Press 5x(1,2,3)
Double Rack Carry 3

Friday

TGU 3x(1+1)
Squat 4x5x75%, 2x5x85%
DS 2A Swing 10x5/1:00
Pull-up 12x1

Strategic Strength

Monday

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

Tuesday

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

Wednesday

TGU 3x1 L,R
Zercher 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)
Bench 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

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

Michael Deskevich