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Vastberaden programming week 39

 

Monday

AMRAP 25 

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

Performance

2x 2:00 AMRAP

20 Barfees 

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

Rest 2:00 in between 

 

2x 2:00 

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

Max barfees 

Rest 2:00 in between 

 

Fitness

2x 2:00 AMRAP

20 Barfees 

Max deadlifts 100/70 (RX+ = 120/85)

Rest 2:00 in between 

 

2x 2:00 

10 deadlifts 100/70 (RX+ = 120/85)

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 dip

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 

 

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COVID-19 closure

On the 14th of december the government announced we are going back into a nation-wide lockdown for at least five weeks. Of course both team Vastberaden and team Heldhaftig have a plan ready for this scenario. We are committed to do all that we can to get you through the upcoming weeks as fit and flexible as possible! If you have any questions, concerns and/or positive words for the team don't hesitate to reach out to any of our coaches! Stay safe, stay fit, stay home and most of all, Stay Vastberaden!