Workouts This Week

Hardstyle S&C

Monday

Get Up 3x(1+1)

then

Heavy Swing 13-8-5-3-2

then

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

then

Dead Stop Swing 8x5/1:00

then

Pull-up 5-3-2

Tuesday

Get Up 5x(1+1)

then

Double Front Squat 5x5

then

Snatch 2,3,4
Deadlift 2,3,2

then

Swing 4x10/1:00

then

Farmers Carry 2

Wednesday

Get Up 2x(1+1)

then

KB C&P 3x(8+8)

then

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

then

2H Swing 8x10/1:00

then

Rack Carry 3x(1+1)

Thursday

Get Up 3x(1+1)

then

KB Press 5x(5+5)

then

Press 2,3,5
Squat 2,3,5,1M
Deadlift 2,3,4

then

Swing 10x10/1:00

then

Suitcase Carry 4x(1+1)

Friday

Get Up 3x(1+1)

then

Dead Stop Double Clean 5x5

then

Clean 2,3,5,1M
Press 2,3,5,2M,3H,1
Squat 2,3,4
Deadlift 2,3,5,1M

then

Swing 6x10/1:00

then

Pull-up 5-3-2

Strategic Strength

Monday

Goblet Squat 4x5 (H)
Deadlift 12x1 (L)
Clean/Press 4x(1,2,3) L,R
Single rack carry x4 L,R

Tuesday

TGU 4x1 L,R
Zercher Squat 3x3 (M)
Swing Progression 10x10
Pull ups 10x1-3

Wednesday

KB Clean/Squat 6x(1,2,3)
Bench Press 5x2 (M-H)
KB Bent over row 3x10-12 L,R
HLR 3x10-15

Thursday

Goblet Squat 5x5 (H)
Deadlift 3x1 (H)
Recovery Row 1000m
Single rack carry x4 L,R

Friday

TGU 3x1 L,R
Zercher Squat 5,3,2 (L-M)
Swing Progression 10x10
Standing Long Jump Test

Michael Deskevich