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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

Text us

+31 6 34 13 22 33

[email protected]

Veemkade 1288

1019 CZ Amsterdam

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