Workouts This Week

Hardstyle S&C

Monday

KB Snatch 8x(3+3)
Snatch 2L,3L,5L,2L,3L,5M,2L
Snatch Push Press 2L,3L,4L
Squat 2L,3L,5L,2L,1L

Tuesday

Double Front Squat 8x3
Clean 2L,3L,5L,2L,3L,5L,2L,3L,5L,2L,3M,3M
RDL 2L,3L,2L
Front Squat 2L,3L,5L,2H,3L,2H

Wednesday

Double Clean 8x3
Clean & Jerk 2L,3L,5L,2L,3L,5L,2L,3L,4L
Press 2L,3L
Deadlift 2L,3L,5L

Thursday

Squat 5-3-2-3x2
5 pull-ups between sets

then

EMOM 30
10sec Sled push
10sec 1-arm swing

Friday

KB Press 8x(3+3)
Snatch 2L,3L,5L,2M,3M,2L
Snatch Push Press 2L,3L
Squat 2L,3L,5L,2L,3M,2L

Strategic Strength

Monday

TGU 5x1 L,R
Military Press 7x3 Light, 8x3 Medium, 3x1 Heavy

Tuesday

A: 1HS 3x10 L,R (L) B: Suitcase Carry 3x1 L,R
2HS 6x9 (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
1HS 7x10 L,R (M)

Thursday

TGU w/ presses 3x1 L,R
Military Press 5x4 Medium
5x(10 VHS + Farmer carry)

Friday

Band Pull-Thru 3x10
2HS 12x9 (H)

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