Vastberaden programming week 15 – 2023
MONDAY
FOR TIME
1200m run
120 single dumbbell step up 22.5/15 24/20
800m run
80 single dumbbell step up 22.5/15 24/20
1200m run
120 single dumbbell step up 22.5/15 24/20
TUESDAY
HEAVY DAY
Close grip bench
heavy 6
For time
10-9-8-7-6-5-4-3-2-1
kb strict press
wide grip pull up
WEDNESDAY
Teams of 2:
8 rounds
5 squat cleans 70/50
5 box jump over 24/20
6 rounds
5 squat cleans 80/60
5 box jump overs 24/20
4 rounds
5 squat cleans 90/70
5 box jump overs 24/20
100/80 cal bike
THURSDAY
15:00 AMRAP
1-2-3-4-5-6-7….
Sandbag carry 70/50
2-4-6-8-10-12
Burpee over sandbag
FRIDAY
20:00 AMRAP
5 ring dips
10 toes to bar
20 air squats
40 double unders
SATURDAY
PERFORMANCE
“Open 11.1/14.1”
AMRAP 10 min:
30 Double Unders
15 Power Snatch 35/25kg
FITNESS
AMRAP 10 min:
8/6 Cal Bike
16 American KBS 24/16kg
SUNDAY
Catch up day
Or
Body armour
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