Vastberaden programming week 30
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MONDAY (strength & skill option)
Push press
6-4-2 6-4-2 6-4-2
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TUESDAY
3 rounds
20 pull ups
20 cal row
20 Sumo deadlift high pulls 35/25
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WEDNESDAY
For time
200 lunges
150 sit ups
100 cal bike
50 burpees
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THURSDAY
20-40-60-80-100
Double unders
5-10-15-20
Deadlifts 100/70
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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
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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
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SUNDAY
For time
50-40-30-20-10
Push ups
3-3-3-3-3
Legless rope climb