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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

Text us

+31 6 34 13 22 33

[email protected]

Veemkade 1288

1019 CZ Amsterdam

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