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Vastberaden programming week 30

Monday

Front squat: 1 paused (0:03) + 2 regular

Find a max for the day

 

Tuesday

Fitness;

5  rounds for time

10 pistol squats

20/15 cal bike

30 abmat sit ups

 

Performance:

100 pistol squats

200 double unders

100 toes to bar

200 double unders

 

Wednesday

Fitness:

For time

50 dumbbell hang clean & jerks 22,5/15

 

Performance:

“Grace”

For time

30 clean & jerks 60/40

 

Thursday

A:

5 sets

5  weighted Ring dip

5 weighted strict pull ups (across)

 

B:

5 sets

10 matador dips

10 chin ups

 

Friday 

Fitness:

In teams of 3

99 deadlifts 100/70

33 synchronized bar facing burpees

66 deadlifts 100/70

22 synchronized bar facing burpees

33 deadlifts 100/70

11 synchronized bar facing burpees

 

Performance:

In teams of 3

99 deadlifts 120/90

33 synchronized bar facing burpees

66 hang power cleans 100/70

22 synchronized bar facing burpees

33 hang power snatches 80/50

11 synchronized bar facing burpees

 

Saturday

“Hildy”

For time

100/70 cal row

75 thrusters 20/15

50 pull ups

75 wall balls 9/6

100/70 cal row

 

Sunday

Every 2 minutes for 30 minutes

Round 1: 30 box jumps

Round 2: 30/20 cal row

Round 3: 30/20 cal bike

Round 4: 100 Double unders

Round  5: 30 burpees

 

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COVID-19 closure

On the 14th of december the government announced we are going back into a nation-wide lockdown for at least five weeks. Of course both team Vastberaden and team Heldhaftig have a plan ready for this scenario. We are committed to do all that we can to get you through the upcoming weeks as fit and flexible as possible! If you have any questions, concerns and/or positive words for the team don't hesitate to reach out to any of our coaches! Stay safe, stay fit, stay home and most of all, Stay Vastberaden!