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
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