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