Vastberaden programming week 16 – 2023
MONDAY
“DT”
5 Rounds for time
12 deadlifts 70/50
9 hang power cleans 70/50
6 push jerks 70/50
TUESDAY
SKILL DAY
For time
60 butterfly chest to bar pull ups
*every 2:00 row 20/16 cal
Time cap = 16 cap
FITNESS
For time
30 strict pull ups
*every 2:00 bike 18/13
Time cap = 16 cap
WEDNESDAY
FOR TIME
10-20-30-40-50*
Goblet lunges 24/16
KBS 24/16
Push ups
*after each set run 400m
THURSDAY
HEAVY DAY
Performance
Snatch - 1 RM
Fitness
Thruster - 3 RM
FRIDAY
“The emperor”
1:00 deadlift 100/70
1:00 wallballs 9/6
1:00 rest
2:00 deadlifts 130/90
2:00 wallballs 9/6
2:00 rest
3:00 deadlifts 160/110
3:00 wallballs 9/6
*every on the minute 5 burpees
SATURDAY
Teams of 2
50/40 cal bike -> 75/50 cal row
100 v-ups
1000m run
200 sit ups
50/40 cal bike -> 75/50 cal row
SUNDAY
Catch up day
Or
Body armour
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