Vastberaden programming week 39
MONDAY
FOR TIME
5 Rounds
15 DB Power Clean 2x22.5/15kg
15 DB Push Press 2x22.5/15kg
5 Weighted DB Pull Ups 22,5/15kg
TUESDAY
HEAVY DAY
Work up to heavy complex of:
2 Front Squats, straight into
4-6 Back Squats
WEDNESDAY
A] For Time
100/80 Cal Assault Bike
B] EMOM 14 min
odd min: Toes To Bar*
even min: Push ups*
*pick a number
THURSDAY
HEAVY DAY
Find 3-position Power Clean
1 hang (above knee)
1 low hang (below knee)
1 full (ground)
[then, every 90 seconds for 5 rounds: 3 Hang Power Cleans]
FRIDAY
“WOOD”
5 Rounds For Time:
400m Run
10 Burpee Box Jumps 24/20in
10 Sumo Deadlift High Pulls 42.5/30kg
10 Thrusters 42.5/30kg
1 min rest
SATURDAY
VASTBERADEN UNIVERSITY
SUNDAY
CATCH UP DAY
or
BODY ARMOUR
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