Workouts This Week

Hardstyle S&C

Monday

KB Press 5x(5+5)
Clean 2L,3L,5L,2M,2M
Overhead Squat 2L,3L,4L
Bench Press 2L,3L,5L

Tuesday

KB Long Cycle 3x(8+8)
Clean & Jerk 2L,3L,5L,1M
Clean Pull 2L,3L,5L,2H
Squat 2L,3L,3L

Wednesday

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

then

EMOM 10
10sec 1-arm swing

then

EMOM 10
TGU

Thursday

KB Snatch 8x(3+3)
Snatch 2L,3L,5L,2H,3M,3H
Snatch Pull 2L,3L,5L,2L
Front Squat 2L,3L,1L

Friday

KB Press 5x(5+5)
Clean 2L,3L,5L,2M,3L,5M,2L,1L
Overhead Squat 2L,3L,4L
Bench Press 2L,3L,5L

Strategic Strength

Monday

A: Explosive Push-ups 3x5 B: Face-pulls 3x15
Bent Press 7x1 L,R

Tuesday

Band Pull-Thru 3x10
2HS 11x5
Double Clean, Double Press, Front Squat 4x(3,2,1)

Wednesday

A: Prying Goblet Squat x5 B: Broad Jump 5x1
KB Front Squat 5x7

Thursday

A: Easy Push-ups 3x5 B: Face-pulls 3x15
Bent Press 5x1 L,R
KB Bent over row 3x10-12 L,R

Friday

A: 1HS 3x10 L,R B: KB DL 3x5
2HS 10x7
Waiter carry x4 L,R

Monte Carlo Ski Prep

Monday

500m Row
5-3-2 Press ladder
4 x Swing Medium / 1:00
12 x TGU Heavy / 1:00
12 x Goblet Squat Heavy / 1:00

Tuesday

500m Row
5-3-2 Clean ladder
8 x Goblet Squat Medium / 1:00
8 x Swing Medium / 1:00
8 x TGU Medium / 1:00

Wednesday

500m Row
5-3-2 Goblet Squat ladder
4 x TGU Medium / 1:00
14 x Swing Heavy / 1:00
14 x Goblet Squat Heavy / 1:00

Thursday

500m Row
5-3-2 Snatch ladder
6 x Swing Medium / 1:00
6 x TGU Medium / 1:00
6 x Goblet Squat Medium / 1:00

Friday

500m Row
5-3-2 Press ladder
4 x Goblet Squat Medium / 1:00
14 x TGU Heavy / 1:00
12 x Swing Heavy / 1:00

Michael Deskevich