Workouts This Week

Hardstyle S&C

Monday

KB Press 3x(8+8)
Clean & Jerk 2L,3L,5L
Press 2L,3L,2L
Deadlift 2L,3L,5L,2H,1L

Tuesday

Deadlift 8-8-3x8
5 heavy swings between sets

then

EMOM 30
10sec Sled push
10sec Long cycle

Wednesday

Double Front Squat 3x8
Snatch 2L,3L,5L,2M,3L,2M
OHS 2L,3L
Bench Press 2L,3L,5L,2H,3M,5M,2L,1M

Thursday

KB Press 3x(8+8)
Clean 2L,3L,5L,2M,3L,5L,2L
Front Squat 2L,3L,4L
Press 2L,3L,5L,2L,1M

Friday

KB Snatch 3x(8+8)
Clean & Jerk 2L,3L,5L,2L,1M
Squat 2L,3L,2L
Deadlift 2L,3L,5L,2L,3L,2H

Strategic Strength

Monday

A: 1HS 3x10 (L) L,R B: KB DL 3x5
Deadlift 9x1 Medium, 4x1 Heavy
Waiter carry x4 L,R

Tuesday

Jump from seat 5x2
Zercher Squat 5x4 Medium
2HS 10x10 L,R/1:30 + TGU 10x1/1:00

Wednesday

TGU w/ presses 3x1 L,R
Bench Press 5x4 Medium
3x (25 VHS + Double Front rack carry)

Thursday

KB Clean 3x10 L,R (M)
Deadlift 16x1 Light
Single Snatch, Windmill, Reverse Lunge 3x(1,2,3)

Friday

Broad Jump 5x3
Zercher Squat 5x3 Light, 8x3 Medium
1HS 7x10 L,R (M)

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