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