Vastberaden programming week 36
Monday
Run 3000m
Rest 5:00
Run 2000m
Rest 5:00
Run 1000m
Tuesday
Deadlift, pull ups & matador dip
4x8 across
Wednesday
Performance
12:00 amrap
40 double unders
20 front rack lunges 45/30
10 toes to bar
Fitness
12:00 amrap
40 ambat sit ups
20 front rack lunges 45/30
10 box jumps 24/20
Thursday
Performance:
40-30-20 (Ladies 32-24-16 cal bike)
Cal bike
Hang power snatches (35/25)
Fitness:
40-30-20 (Ladies 32-24-16 cal bike)
Cal bike
Kettlebell swings 24/20
Friday
Seated strict press
5 RM
- then-
5x3 90%
Saturday
Every 3:00 for 6 rounds
row 500/400m
In remaining time:
Alternate between wallballs & burpees
Score = total amount wallballs & total amount burpees
Sunday
Catch up day
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