Vastberaden programming week 11 – 2023
MONDAY
SKILL DAY
Performance
EMOM
Min1: 30 muscle ups for time
Min2: jump rope practice
Fitness
EMOM
Min 1: 60 strict pull ups +60 strict dips for time
Min 2: jump rope practice
TUESDAY
HEAVY DAY
Power clean
5 rep max
WEDNESDAY
AMRAP 30
Teams of 2
1K run (together)
20 rounds of Cindy (IGUG: 10 each)
Max distance farmer carry(IGUG)
IGUG= I go you go
THURSDAY
FOR TIME
9-12-15-12-9
Push press 60/40
Box jump overs
Cal row
FRIDAY
10 minute AMRAP
10 deadlifts 100/70
10 toes to bar
SATURDAY
[HEAVY DAY]
5-5-5-5-5
Split Jerk
(fitness: push press)
SUNDAY
Catch up day
Or
Body armour
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