Workouts This Week

Hardstyle S&C

Monday

Get Up 5x(1+1)

then

Double Front Squat 5x5

then

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

then

2H Swing 6x10/1:00

then

Suitcase Carry 2x(1+1)

Tuesday

Get Up 5x(1+1)

then

KB Snatch 8x(3+3)

then

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

then

Swing 8x10/1:00

then

Overhead Carry 3x(1+1)

Wednesday

Get Up 5x(1+1)

then

KB Press 5x(5+5)

then

Press 2,3,3
Front Squat 2,3,5,2M,1H

then

Swing 10x10/1:00

then

Suitcase Carry 5x(1+1)

Thursday

Get Up 3x(1+1)

then

KB C&P 3x(8+8)

then

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

then

Swing 4x10/1:00

then

Rack Carry 4x(1+1)

Friday

Get Up 3x(1+1)

then

Goblet Squat 5x8

then

Snatch 2,3,5,2M,2
Squat 2,3,3
Deadlift 2,3,5,2M,1H

then

Dead Stop Swing 8x5/1:00

then

Farmers Carry 3

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

Goblet Squat 3x5 (H)
Deadlift 10x1 (L)
Clean/Press 2x(1,2,3) L,R
Waiter carry x4 L,R

Wednesday

TGU w/ Presses 3x1 L,R
Zercher Squat 2x5 (M)
Swing Progression 10x10
Chin ups 12x1-3

Thursday

Push-ups 5x5
Bench Press 6x1 (M-H)
KB Bent over row 3x10-12 L,R
Side Bend 3x12-15

Friday

Goblet Squat 5x4 (H)
Deadlift 10x1 (M)
Clean/Press 6x(1,2,3) L,R
Single rack carry x4 L,R

Michael Deskevich