Workouts This Week

Hardstyle S&C

Monday

Get Up 5x(1+1)

then

Snatch 5-5-3-2

then

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

then

Swing 4x10/1:00

then

Pull-up 5-3-2

Tuesday

Get Up 2x(1+1)

then

Heavy Swing 13-8-5-3-2

then

Dead Stop Double Clean 1-1-1-1-1-1
Double Press 1-1-1-1-1-1
Double Front Squat 1-1-1-1-1-1
Deadlift 1-1-1-1-1-1

then

Snatch 10x5/1:00

then

Overhead Carry 2x(1+1)

Wednesday

Get Up 2x(1+1)

then

Goblet Squat 3x5

then

Dead Stop Double Clean 1x10
Double Press 1x10
Double Front Squat 1x10
Deadlift 1x10

then

Swing 6x10/1:00

then

Suitcase Carry 4x(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

Dead Stop Swing 8x5/1:00

then

Rack Carry 3x(1+1)

Friday

Get Up 3x(1+1)

then

Bench 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 8x10/1:00

then

Farmers Carry 2

Strategic Strength

Monday

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

Tuesday

Overhead Squat 5x3 (L)
Deadlift 12x1 (L)
Clean/Press 4x(1,2,3) L,R
Farmer carry x3

Wednesday

TGU 4x1 L,R
Back Squat 3x3 (M)
Swing Progression 8x10
Pull ups 12x1-3

Thursday

KB Clean/Squat 4x(1,2,3)
Bench Press 3x3 (M)
KB Bent over row 3x10-12 L,R
Ab Wheel 3x5-10

Friday

Overhead Squat 4x5 (L)
Deadlift 7x1 (M)
Clean/Press 4x(1,2,3) L,R
Double rack carry x4

Michael Deskevich