Vastberaden programming week 23
MONDAY
Teams of 2
6 rounds 2:00 work/2:00 rest (i go you go)
1 legless rope climb
10 sumo deadlift high pulls 42.5/30
10 push presses 42.5/30
Max bar facing burpees
TUESDAY
FOR TIME
3000m run
200/160 cal row
100/80 cal bike
WEDNESDAY
FOR TIME
15-12-9
Power snatch 60/40
30-24-18
Toes to bar
THURSDAY
HEAVY DAY
Back squat
1 RM
FRIDAY
''Holley man''
30 rounds for time:
1 power clean 100/70
3 handstand push ups
5 wallballs 9/6
SATURDAY
FOR TIME
300 double unders
100 chest to bars
200 double unders
50 bar muscle ups
100 double unders
SUNDAY
CATCH UP DAY
or
Body Armour
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