Vastberaden programming week 30

________________________________________________________

MONDAY (strength & skill option)

Push press

6-4-2 6-4-2 6-4-2

________________________________________________________

TUESDAY

3 rounds

20 pull ups

20 cal row

20 Sumo deadlift high pulls 35/25

________________________________________________________

WEDNESDAY

For time

200 lunges

150 sit ups 

100 cal bike

50 burpees 

________________________________________________________

THURSDAY

20-40-60-80-100

Double unders 

5-10-15-20

Deadlifts 100/70

________________________________________________________

FRIDAY

Fitness:

30:00 AMRAP

10 strict leg raise 

10 dumbbell hang power cleans 22,5’s/15’s

10 dumbbell front squats 22,5’s/15’s

400m run 

Performance:

30:00 AMRAP

10 toes to bar 

10 hang power cleans 45/30

10 front squats 45/30

400m run 

________________________________________________________

SATURDAY

Fitness:

5 Rep Max Box squats 

-then-

3×3 @ 90%

Performance:

Squat snatch 

Heavy triple for the day

-then-

5:00 AMRAP

squat snatches @ 90% 

*Miss = 10 barfies 

________________________________________________________

SUNDAY

For time

50-40-30-20-10

Push ups

3-3-3-3-3

Legless rope climb