Vastberaden programming week 27
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MONDAY
Front squat 6 RM
4 x 3 @ 100%
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TUESDAY
4 rounds
400m run
40 kettebell swings 24/16
400m run
40 goblet lunges 24/16
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WEDNESDAY
For time
30/24 cal row
30 burpees over the rower
30/24 cal row
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THURSDAY
For time
100 double unders
20 box jump overs 30/24
30 thrusters 42,5/30
40 cal bike
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FRIDAY
8:00 amrap
10 double dumbbell snatch 22,5’s/15’s
10 double dumbbell step up 22,5’s/15’s
10 deficit push ups 22,5’s/15’s
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SATURDAY
Fitness:
3 x 4:00 amrap / Rest 4:00
- 27 cal row, 27 burpees, 27 SDHP 55/35
- 21 cal row, 21 burpees, 21 SDHP 45/30
- 15 cal row, 15 burpees, 15 SDHP 35/25
Performance:
3 x 4:00 amrap / Rest 4:00
- 27 cal row, 27 burpees, 27 C2B
- 21 cal row, 21 burpees, 21 T2B
- 15 cal row, 15 burpees, 15 pull ups
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SUNDAY
Fitness:
Deadlift
2 RM
Performance:
Power snatch
2 RM
