Workouts This Week

Hardstyle S&C

Monday

Get Up 5x(1+1)

then

Bench 5-5-3-2

then

Dead Stop Snatch (5+5)-(3+3)-(2+2)
Goblet Squat 5x5
Dead Stop Double Clean 5x2
Double Clean and Jerk 2x5

then

Swing 6x10/1:00

then

Suitcase Carry 4x(1+1)

Tuesday

Get Up 3x(1+1)

then

Clean 5-5-3-2

then

Snatch 5x(5+5)
Double Clean and Jerk 5x2
Double Clean 5-3-2
Goblet Squat 5-3-2

then

Dead Stop Swing 4x10/1:00

then

Pull-up 5-3-2

Wednesday

Get Up 2x(1+1)

then

Deadlift 5-5-3-2

then

Goblet Squat 2x5
Clean and Jerk (5+5)-(3+3)-(2+2)
Snatch (5+5)-(3+3)-(2+2)
Dead Stop Double Clean 5x5

then

2H Swing 10x10/1:00

then

Pull-up 5-3-2

Thursday

Get Up 2x(1+1)

then

Press 5-3-2-1

then

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

then

Swing 8x10/1:00

then

Farmers Carry 2

Friday

Get Up 3x(1+1)

then

Squat 5-5-3-2

then

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

then

Swing 4x10/1:00

then

Rack Carry 3x(1+1)

Strategic Strength

Monday

Goblet Squat 3x5 (H)
Deadlift 10x1 (L)
+ Homework
Clean + Press 2x(1,2,3) L,R
Waiter carry x4 L,R

Tuesday

TGU 4x1 L,R
Front Squat 3x3 (M)
+ Homework
Swing Progression 8x10
Pull ups 10x1-3

Wednesday

KB Clean + Squat 2x(1,2,3)
BB Military Press 5,3,2 (L-M)
+ Homework
Ring Row 3x10-12
HLR 3x10-15

Thursday

Goblet Squat 5x3 (H)
Deadlift 7x1 (M)
+ Homework
Clean + Press 4x(1,2,3) L,R
Farmer carry x3

Friday

TGU w/ Presses 3x1 L,R
Front Squat 2x5 (M)
+ Homework
Swing Progression 8x10
Chin ups 12x1-3

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