Vastberaden programming week 24

MONDAY

FOR TIME

1200m run
120 single dumbbell step up 22.5/15 24/20
800m run
80 single dumbbell step up 22.5/15 24/20
1200m run
120 single dumbbell step up 22.5/15 24/20

TUESDAY

HEAVY DAY

Close grip bench press
heavy 6

-then-

FOR TIME
10-9-8-7-6-5-4-3-2-1
kb strict press
wide grip pull up

WEDNESDAY

TEAMS OF 2

8 rounds
5 squat cleans 70/50
5 box jump over 24/20

6 rounds
5 squat cleans 80/60
5 box jump overs 24/20

4 rounds
5 squat cleans 90/70
5 box jump overs 24/20

100/80 cal bike

THURSDAY

15:00 AMRAP

1-2-3-4-5-6-7….
Sandbag carry 70/50
2-4-6-8-10-12
Burpee over sandbag

FRIDAYS

20:00 AMRAP

5 ring dips
10 toes to bar
20 air squats
40 double unders

SATURDAY

Performance
Deadlift 1 RM

Fitness
Deadlift 3 RM

SUNDAY

CATCH UP DAY

or

Body armour

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAYS

SATURDAY

SUNDAY

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