Workouts This Week

Hardstyle S&C

Monday

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

Tuesday

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

Wednesday

Bench Press 8-8-3x8
6 renegade rows between sets

then

EMOM 30
10sec Sled push
10sec Viking push press

Thursday

Double Clean 3x8
Snatch 2L,3L,5L,2L,3L,2M
Snatch Push Press 2L,3L,4L
Squat 2L,3L,3L

Friday

Double Front Squat 3x8
Clean 2L,3L,5L,2M,1L
RDL 2L,3L,5L,2L
Front Squat 2L,3L,5L

Strategic Strength

Monday

Prying Goblet Squat x5
Back Squat 7x3 Light, 8x3 Medium, 3x1 Heavy

Tuesday

A: KB Press 3x5 L,R B: Face-pulls 3x15
Military Press 3x5 Light, 5x3 Medium
Face Pull 3x15

Wednesday

A: 1HS 3x10 (L) L,R B: KB DL 3x5
2HS 10x9 (H)
Single rack carry x4 L,R

Thursday

Jump from seat 5x2
Back Squat 5x4 Medium
2 laps front rack carry
1HS 5x10 L,R /1:00
2 laps front rack carry

Friday

TGU w/pauses 4x1 L,R
Military Press 6x3 Light, 4x3 Medium
Pull ups 10x1-3

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