Workouts This Week

Hardstyle S&C

Monday

Get Up 3x(1+1)

then

Deadlift 5-5-3-2

then

Snatch 5x(2+2)
Dead Stop Clean 2x(5+5)
Goblet Squat 5-3-2
Double Clean and Press 5-3-2

then

Dead Stop Swing 4x10/1:00

then

Suitcase Carry 2x(1+1)

Tuesday

Get Up 2x(1+1)

then

Bench 5-5-3-2

then

Double Front Squat 5x5
Dead Stop Clean 5x(2+2)
Double Clean and Press 2x5
Dead Stop Snatch (5+5)-(3+3)-(2+2)

then

Swing 4x10/1:00

then

Rack Carry 4x(1+1)

Wednesday

Get Up 3x(1+1)

then

Squat 5-3-2-1

then

Snatch 5x(5+5)
Double Clean and Press 5x2
Dead Stop Double Clean 5-3-2
Double Front Squat 5-3-2

then

Swing 10x10/1:00

then

Overhead Carry 3x(1+1)

Thursday

Get Up 5x(1+1)

then

Clean 5-5-3-2

then

Double Front Squat 2x5
Clean and Press (5+5)-(3+3)-(2+2)
Dead Stop Clean 5x(5+5)
Snatch (5+5)-(3+3)-(2+2)

then

Swing 8x10/1:00

then

Farmers Carry 3

Friday

Get Up 3x(1+1)

then

Snatch 5-5-3-2

then

Snatch 2x(5+5)
Dead Stop Clean (5+5)-(3+3)-(2+2)
Double Front Squat 5x2
Double Clean and Press 5x5

then

2H Swing 6x10/1:00

then

Suitcase Carry 5x(1+1)

Strategic Strength

Monday

Jump from seat 5x2
Back Squat 5x4 Medium
Waiter carry L,R x2
+ Double KB Clean 5x10/2:00
+ Waiter carry L,R x2

Tuesday

TGU 5x1 L,R
Floor Press 7x3 Light, 8x3 Medium, 3x1 Heavy

Wednesday

A: 1HS 3x10 L,R (L) B: Suitcase Carry 3x1 L,R
2HS 6x9 (H)
Waiter carry x4 L,R

Thursday

PVC OH Squat 3x10
Back Squat 6x3 Light, 4x3 Medium
1HS 4x10 L,R (M)

Friday

TGU w/ presses 3x1 L,R
Floor Press 5x4 Medium
KB Bent over row 3x10-12 L,R

Lord of The Lifts Prep

Randy’s special program is here. Password is on the board in the gym. I can’t publicly share Randy’s top secret programs! This is for anyone who wants to do the Super Total meet coming up. I’ll post more about that on Tuesday.

Michael Deskevich