Vastberaden programming week 17 – 2023
MONDAY
SKILL DAY:
Handstand walk
PERFORMANCE
Handstand walk
Collect 100m
FITNESS
3-4 rounds
10 barbell earthquake presses
Max double dumbbell overhead carry
Max hollow hold
TUESDAY
Teams of two
2 rounds for time
30 deadlifts 120/90
60 toes to bar
90 box jumps 24/20
120 wall balls 9/6
WEDNESDAY
Performance:
2 x 4:00 AMRAP
8 lateral burpees over the bar
8 hang power snatches 42.5/30
4 minute rest
Fitness:
2 x 4:00 AMRAP
8 lateral burpees over the bar
8 hang power cleans 52,5/35
4 minute rest
THURSDAY
Performance:
For time
21-18-15-12-9-6-3
Pull ups
Ring dips
42 double unders after each round
Fitness:
14-12-10-8-6-4-2
Strict pull ups
Strict dips
*after each set 12/9 cal row
FRIDAY
HEAVY DAY
Back squat
5-10-5-10-5
SATURDAY
40 minute EMOM
1: 15/12 cal row
2: 15/12 cal bike
3: 15/12 cal ski
4: 15 burpees
SUNDAY
Catch up day
Or
Body armour
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