Vastberaden programming week 29

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MONDAY

Performance:

20:00 amrap

2 power snatches 70/50 (RX+ 80/55)

4 box jumps 30/24

6 ring dips

8 t2b

 

Fitness:

20:00 amrap

2 deadlift 140/95

4 box jumps 30/24

6 strict ring dips 

8 strict t2b

 

 

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TUESDAY

10 RFT

30 double unders

10 KB farmer lunges 32/24

 

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WEDNESDAY

Back squat

Heavy 5

 

 

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THURSDAY

For time

2k row

 

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FRIDAY

 

Fitness:

3-4 sets

8 split squats (each)

12 RDL

 

Performance:

Heavy set (emom ish style)

1 power clean

1 low hang power clean

1 hang power clean 

 

-then-

 

Death by:

4-5-6-7-8-9-10-11-12

Dumbbell push ups

Dumbbell power clean

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SATURDAY 

Vastberaden University: Snatch seminar

 

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SUNDAY

 

5x 2:00/2:00

15/12 cal bike

12 thruster 45/30

Max barfies