Vastberaden programming week 28
MONDAY
AMRAP 30
2 rounds
5 rope climbs
50 box jumps
5 rope climbs
50 sand bag lunges
then in the remainder of the time
Max cal row
TUESDAY
FOR TIME
15-12-9
Toes to bar
Double DB Hang Snatch 2x22.5/15kg
Cal Bike
WEDNESDAY
HEAVY DAY
3 rep max
Back squat
THURSDAY
AMRAP 20:
16 Farmers Carry Lunges 2x22.5/15kg
12 Lateral Bar Burpees
8 Deadlifts 85/60kg
40 Double unders
FRIDAY
Strict press:
Heavy 5
EMOM:
10-9-8-7-6-5
Strict Chin Up
1-2-3-4-5
DB bench press
SATURDAY
FOR TIME
100 Overhead Squats 60/40kg
*every switch, 4 sandbag over shoulder (pick load)
Fitness: front squat + sandbag carry
SUNDAY
CATCH-UP DAY
or
Body armour
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