Vastberaden programming week 30
MONDAY
FOR TIME
in teams of 2
20 legless rope climb
40 sandbag over the shoulder
Cash out: 1600m run, together
TUESDAY
PERFORMANCE
4 Rep max Overhead squat
FITNESS
4 Rep max Front squat
WEDNESDAY
“The chief”
5x 3:00 AMRAP / 1:00 rest
3 power cleans 60/40
6 push ups
9 air squats
FITNESS
5x 3:00 AMRAP / 1:00 rest
3 hang power cleans 70/50
6 push ups
9 air squats
THURSDAY
“death race”
5 rounds
15/10 cal bike
10 burpees
FRIDAY
PERFORMANCE
400m run
12 hang power snatches 50/35
400m run
10 hang power snatches 60/40
400m run
8 hang power snatches 70/50
400m run
6 hang power snatches 80/55
400m run
4 hang power snatches 90/60
FITNESS
400m run
12 hang power cleans 70/50
400m run
10 hang power cleans 80/60
400m run
8 hang power cleans 90/65
400m run
6 hang power cleans 100/70
400m run
4 hang power cleans 110/80
SATURDAY
Body armor
3-4 sets
6 box squat
Max towel pull ups
3-4 sets
8-12 deficit split squat (each)
Max towel bicep curls
SUNDAY
CATCH UP DAY
or
BODY ARMOUR
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