Vastberaden programming week 19
MONDAY
Back squat
20 Rep Max
TUESDAY
PERFORMANCE
20:00 AMRAP
40 hang clean & jerk 60/40
40 burpees pull ups
FITNESS
20:00 AMRAP
40 Double dumbbell hang CJ 22,5’s/15’s
40 burpees pull ups
WEDNESDAY
FOR TIME
Row
500/ 400 Calories
THURSDAY
Every 2 mins for 20 minutes:
10 bench presses, pick load
10 Bent Over Rows, pick load
FRIDAY
“Scotty”
11:00 AMRAP
5 Deadlifts, 143/95
18 Wall Balls, 9/6
17 Burpee Over Bars
SATURDAY
EMOM 16
20/16 Cal bike
10 Alt front rack lunges 60/40
SUNDAY
Catch up day
or
Body Armour
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