Workouts This Week

Hardstyle S&C

Monday

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

then

30 minutes
MAF Snatches
rest 5 minutes
TGU 10x1/1:00

Tuesday

Double Clean 3x8
Snatch 2L,3L,5L
OHS 2L,3L,4L
Bench Press 2L,3L,5L,2H,1L

Wednesday

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

Thursday

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

Friday

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

then

35 minutes
A+A Swings

Strategic Strength

Monday

A: Easy Push-ups 5x3 B: KB Press 5x3 L,R
Bench Press 5x3 Light, 8x3 Medium
KB Bent over row 3x10-12 L,R
Pull ups 10x1-3

Tuesday

A: 1HS 3x10 L,R (L)   B: Suitcase Carry 3x1 L,R
Deadlift 9x1 Light, 7x1 Medium
Waiter carry x4 L,R

Wednesday

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

Thursday

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

Friday

1HS 3x10 L,R (L)
Deadlift 12x1 Light, 9x1 Medium
Single rack 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