Vastberaden programming week 29
MONDAY
PERFORMANCE
1 Rep Max:
1 squat clean + 1 hang squat clean
Then
Death by:
1 squat clean + 1 hang squat clean
1 squat clean + 2 hang squat cleans
1 squat clean + 3 hang squat cleans
1 squat clean + 4 hang squat cleans
FITNESS
Heavy 2 deadlift
Then
4-5 x 2 @ 80-90% + 4 tall box jumps
TUESDAY
BODY ARMOUR
8-6-4-6-8
Weighted strict pull up
Yates rows
WEDNESDAY
20:00 AMRAP
20 push press 50/35
20 toes to bar
400m run
THURSDAY
Teams of 2
500/400/300/200/100m row sprint (each)
Partner perform a KB front rack hold 24/16’s
FRIDAY
FOR TIME
50/40 cal bike
25 devil presses 2x22.5/2x15
SATURDAY
FOR TIME
(teams of 2)
200 double unders (each)
150 cal bike
100 suitcase lunges 2x32/2x24
50 burpee box jump over 32/24
SUNDAY
CATCH-UP DAY
or
Body armour
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