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Vastberaden programming week 13 – 2023

MONDAY

HEAVY DAY

5-4-3-2-1-1-1
for load
Front Squat

TUESDAY

Performance

“RUBY”
For Time:
1 mile run
20 strict deficit HSPU
40 chest to bar pull ups
60 single arm DB overhead squats
1 mile run

Fitness

For Time:
1 mile run
30 strict chest to bar pull ups
60 single arm dumbbell push presses 32.5/15
90 dumbbell goblet squats 32.5/15
1 mile run

WEDNESDAY

SKILL DAY
Row

2 attempts at 100m test
2 attempts at 250m test

double TABATA on the rower (4 min work, 4 min rest, repeat)

THURSDAY

AMRAP 15 min:

15 Toes to bar
15 Burpee pull ups

FRIDAY

HEAVY DAY

Strict Press 6RM

3x8 dropset at 70-80%

SATURDAY

“BIANCATLON”

From 0:00 to 10:00 min
100/80 cal bike, for time

From 10:00 to 15:00 min
5 sets of 2 squat cleans, for load

From 15:00 to 20:00 min
100 wall balls 9/6, for time

SUNDAY

Catch up day

Or

Body armour

Text us

+31 6 34 13 22 33

[email protected]

Veemkade 1288

1019 CZ Amsterdam

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