Workouts This Week

Hardstyle S&C

Monday

Double Front Squat 3x8
Snatch 2L,3L,5L,2L,3M,5L,2L,3L,4L
OHS 2L,3L,4L
Bench Press 2L,3L,5L

Tuesday

KB Press 3x(8+8)
Clean 2L,3L,5L,2H,3L,5L,2L,3M,5M,2L,3M,3H
Front Squat 2L,3L,5L,2L,3L
Press 2L,3L,3L

Wednesday

Double Clean 3x8
Clean & Jerk 2L,3L,5L,2H,3M,5M,2M
Squat 2L,3L,5L,2L
Deadlift 2L,3L,1L

Thursday

Squat 8-8-3x8
5 pull-ups between sets

then

40 minutes, rest as needed
10 1-arm swings
1 TGU
5 Goblet Squats
1 TGU

Friday

KB Press 3x(8+8)
Snatch 2L,3L,5L,2M,3M,2M
OHS 2L,3L
Bench Press 2L,3L,5L,2L,3L,2L

Strategic Strength

Monday

Prying Goblet Squat x5
Zercher Squat 7x3 Light, 8x3 Medium, 3x1 Heavy
1HS 5x9 L,R (M)

Tuesday

A: KB Press 3x5 L,R B: Face-pulls 3x15
Bench Press 3x5 Light, 5x3 Medium
Chin ups 12x1-3

Wednesday

Band Pull-Thru 3x10
Deadlift 9x1 Medium, 6x1 Medium+, 4x1 Heavy

Thursday

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

Friday

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

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