Vastberaden programming week 39
Monday
Performance:
Back squat
1 RM
Fitness:
Back squat
3 RM
Tuesday
Performance
Strength: Power clean 2 Rep Max
“Elizabeth”
21-15-9
Power clean 60/40
Ring dips
-------------------------------
Fitness
Strength: Sumo deadlift 4 Rep Max
42-30-18
Kettlebell swings 32/24
Ring push ups
Wednesday
Performance:
15:00 amrap
30 step overs 22,5/15
15/12 cal bike
30 pull ups
15/12 bike
Fitness:
15:00 amrap
30/24 cal bike
15 strict pull ups
30 step overs 22.5/15
Thursday
3 rounds each for time
10 push press 70/50
20 box jump
30 cal row
Rest 2:00
Friday
For time
40 burpees
80 wallballs 30/20
1 mile run
Saturday
Teams of 2
10 rounds
200m DB farmer carry @ 25+15 / 15+10
10 WTD strict pull ups @ 15/10
20 DB snatches @ 25/15
Sunday
VASTBERADEN THROWDOWN
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