Vastberaden programming week 2 – 2023
MONDAY
FITNESS
30:00 AMRAP
Strict Chin Ups
Strict Dips
PERFORMANCE
30:00 AMRAP
Strict ring muscle ups
TUESDAY
FITNESS
4 rounds for time
8 unbroken hang power cleans (pick load)
8 strict toes to bar
PERFORMANCE
4 rounds for time
8 snatches 60/40
12 toes to bar
WEDNESDAY
In teams of 2
20 rounds, IGUG
10 push ups
20 meter farmer carry
RX+ deficit push ups
THURSDAY
FITNESS
Front squat
4 RM
PERFORMANCE
Find a daily max in:
Power clean + hang squat clean + squat clean
FRIDAY
FOR TIME
30 lateral burpees over dumbbell
60 single dumbbell box step ups
90 single dumbbell push presses
60 single dumbbell box step ups
30 lateral burpees over dumbbell
SATURDAY
Teams of 3
63-45-27
Deadlifts 100/70
Synchronized air squats
Rx+=120/90
SUNDAY
Catch-up Day
Or
Body Armour
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