Vastberaden programming week 33
MONDAY
FOR TIME
21-15-9
Chest to bar
15-12-9
Sandbag squat 70/50kg
*after each set 50 double unders
TUESDAY
4 rounds
400m run
20 front rack lunges 60/40
WEDNESDAY
HEAVY DAY
Clean & jerk 1 Rep Max
THURSDAY
Teams of 2
FOR TIME
100 cal row
50 toes to bar
200 empty barbell thrusters
50 toes to bar
100 cal bike
FRIDAY
10 rounds
1 min on / 1 min off:
10 sumo deadlift high pulls 40/30kg
max Burpee Box Jump Overs 24/20in
SATURDAY
Every 3:00 for 30:00 with partner
(I go, you go)
8 close grip bench press
16 towel ring rows
Sandbag carry
SUNDAY
Catch up day
or
Body armour
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