Vastberaden programming week 28
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MONDAY
For time
2-4-6-8-10-12
dumbbell power clean
double dumbbell overhead lunges
Start every set with 12 burpees
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TUESDAY
Performance :
Sumo deadlift
1RM
Fitness:
Sumo deadlift
5 RM
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WEDNESDAY
Performance
Amrap 15
75 wallballs 9/6
50 toes to bar
Fitness
Amrap 15
50 wallballs 9/6
75 sit ups
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THURSDAY
Strict press
3 RM
Chin up
3 RM
EMOM 10
5 strict presses
5 strict chin up
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FRIDAY
Amrap 20
20 BBJO
40/30 cal row
80 double unders
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SATURDAY
Fran
21-15-9
Thrusters 42,5/30
Pull ups
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SUNDAY
2000m run (45min cap)
200/160 cal bike
2000m run