Workouts This Week

Hardstyle S&C

Monday

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

Tuesday

deadlift 5-3-2-3x2
5 heavy swings between sets

then

EMOM 20
5 Goblet Squats
6 Snatches

Wednesday

KB Snatch 8x(3+3)
Snatch 2L,3L,5L,2H,3L,5L,2M,3M,5L
Snatch Pull 2L,3L,4L
Front Squat 2L,3L,5L,2L,3L,2M

Thursday

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

Friday

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

Strategic Strength

Monday

Jump from seat 5x2
KB Front Squat 4x7
1HS 5x3-5 Max

Tuesday

TGU w/pauses 4x1 L,R
Bent Press 4x1 L,R
KB Mil. Press 5x (3,2,1) L,R

Wednesday

A: 2HS 5x5 B: Elbow Drop 5x1 L,R
2HS 11x10

Thursday

Broad Jump 5x3
KB Front Squat 3x8
Bulgarian split-squat 3x15-20 BW

Friday

TGU 5x1 L,R
Bent Press 3x1 L,R
3x (25 VHS + Farmer carry)

Monte Carlo Ski Prep

Monday

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

Tuesday

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

Wednesday

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

Thursday

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

Friday

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

Michael Deskevich