Workouts This Week

Hardstyle S&C

Monday

Get Up 3x(1+1)

then

Snatch 5-5-3-2

then

Double Front Squat 2x5
Snatch (5+5)-(3+3)-(2+2)
Double Clean 5x5
Double Clean and Press 5-3-2

then

2H Swing 4x10/1:00

then

Overhead Carry 2x(1+1)

Tuesday

Get Up 3x(1+1)

then

Front Squat 5-5-3-2

then

Double Front Squat 5x2
Double Clean 5-3-2
Snatch 2x(5+5)
Clean and Press 5x(5+5)

then

Swing 8x10/1:00

then

Farmers Carry 2

Wednesday

Get Up 2x(1+1)

then

Press 5-5-3-2

then

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

then

Dead Stop Swing 4x10/1:00

then

Suitcase Carry 4x(1+1)

Thursday

Get Up 2x(1+1)

then

Deadlift 5-3-2-1

then

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

then

Swing 10x10/1:00

then

Pull-up 5-3-2

Friday

Get Up 3x(1+1)

then

Clean 5-5-3-2

then

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

then

Swing 6x10/1:00

then

Rack Carry 3x(1+1)

Strategic Strength

Monday

KB Clean 3x10 L,R (M))
2HS 5x9 (H)
Double Clean, Reverse lunge L,R, Push Press 3x(1,2,3)

Tuesday

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

Wednesday

TGU w/pauses 4x1 L,R
Floor Press 6x3 Light, 4x3 Medium
Pull ups 10x1-3
Face Pull 3x15

Thursday

Band Pull-Thru 3x10
2HS 12x9 (H)
Suitcase carry x3 L,R

Friday

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

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