Vastberaden programming week 39

Monday

25 minute AMRAP

50 Double unders 

50 Wallballs 9/6

50 Double unders 

50 Pull ups

50 Double unders 

50 Kettlebell swings 32/24

 

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Tuesday

2x 2:00 AMRAP

20 Barfees 

Max power clean 70/50 (RX+ = 90/60)

Rest 2:00 in between 

 

2x 2:00 AMRAP

10 Power cleans @ 70/50 (RX+ = 90/60)

Max barfees 

Rest 2:00 in between 

 

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Wednesday 

Paused Back squat (3 sec)

3 RM

2 RM 

1 RM

 

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Thursday 

For time

50 Burpee box jumps 24/20

100/80 Cal bike 

50 Burpee box jumps 24/20

 

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Friday 

Power snatch 

1 RM

 

“Isabel” 

For time

30 power snatches 60/40

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Saturday

15:00 AMRAP

10 Ring dips

20 Thrusters  20/15

30 Front squat 20/15

 

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Sunday

(repeat from 26 november 2019)

5 Rounds for time

15 Deadlifts 85/55

15 Toes to bar