Workouts This Week

Hardstyle S&C

Monday

Get Up 2x(1+1)

then

Squat 5-3-2-1

then

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

then

Swing 10x10/1:00

then

Suitcase Carry 5x(1+1)

Tuesday

Get Up 2x(1+1)

then

Snatch 5-5-3-2

then

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

then

Swing 4x10/1:00

then

Rack Carry 4x(1+1)

Wednesday

Get Up 5x(1+1)

then

Clean 5-5-3-2

then

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

then

2H Swing 6x10/1:00

then

Suitcase Carry 2x(1+1)

Thursday

Get Up 3x(1+1)

then

Bench 5-5-3-2

then

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

then

Swing 8x10/1:00

then

Overhead Carry 3x(1+1)

Friday

Get Up 3x(1+1)

then

Deadlift 5-5-3-2

then

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

then

Dead Stop Swing 4x10/1:00

then

Farmers Carry 3

Strategic Strength

Monday

KB Clean + Squat 6x(1,2,3)
BB Military Press 5x2 (M-H)
+ Homework
BB Bent over row 3x10-12
Ab Wheel 3x8-10

Tuesday

Goblet Squat 4x5 (H)
Deadlift 12x1 (L)
+ Homework
Clean + Press 4x(1,2,3) L,R
Farmer carry x3

Wednesday

TGU w/ Pauses 4x1 L,R
Front Squat 5x2 (M-H)
+ Homework
4x(20 VHS+Double rack carry)
Pull ups 10x1-3

Thursday

Push-ups 5x5
BB Military Press 6x1 (M-H)
+ Homework
BB Bent over row 3x10-12
Ab Wheel 3x8-10

Friday

Goblet Squat 5x5 (H)
Deadlift 3x1 (H)
+ Homework
Recovery Row 1000m
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