Workouts This Week

Hardstyle S&C

Monday

Get Up 3x(1+1)

then

Front Squat 5-5-3-2

then

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

then

Swing 6x10/1:00

then

Overhead Carry 4x(1+1)

Tuesday

Get Up 5x(1+1)

then

Bench 5-3-2-1

then

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

then

Swing 4x10/1:00

then

Pull-up 5-3-2

Wednesday

Get Up 5x(1+1)

then

Squat 5-5-3-2

then

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

then

2H Swing 8x10/1:00

then

Rack Carry 2x(1+1)

Thursday

Get Up 3x(1+1)

then

Press 5-5-3-2

then

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

then

Swing 10x10/1:00

then

Suitcase Carry 3x(1+1)

Friday

Get Up 5x(1+1)

then

Snatch 5-5-3-2

then

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

then

Dead Stop Swing 4x10/1:00

then

Farmers Carry 5

Strategic Strength

Monday

A: KB Press 3x5 L,R B: Face-pulls 3x15
Floor Press 3x5 Light, 5x3 Medium
Pull ups 10x1-3

Tuesday

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

Wednesday

A: Goblet Squat 4x5 B: Single KB front rack carry 4x1 L,R
Back Squat 3x5 Light, 5x3 Medium
1.5 rep Lunge 3x10-12 L,R

Thursday

TGU w/ presses 3x1 L,R
Floor Press 5x4 Medium
4x (20 VHS + Double Front rack carry)

Friday

1HS 3x10 L,R (L)
2HS 8x9 (H)
Waiter carry x4 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