Vastberaden programming week 4 – 2023
MONDAY
HEAVY DAY
Strict Press 1RM
Push press 2RM
Push Jerk 3RM
Finisher, alt TABATA of:
rear delt raises
front delt raises
TUESDAY
4 x AMRAP 3 min:
8 Power Cleans 42.5/30kg
12 Box Jump Overs
16/14 Cal Row
- rest 3 min after each amrap -
WEDNESDAY
FOR TIME
7 rounds:
7 chest to bar pull ups
7 toes to bar
7 thrusters 60/40
THURSDAY
FOR TIME
10-15-20-25
Burpees
Cal Bike
Women: 7/12/14/19 cal
FRIDAY
Teams of two
3 rounds
20 sandbag over shoulder (share)
100 double unders (rx+=each)
-then-
6 rounds
40 meter sandbag carry (each)
2 leg less rope climbs (share)
-then-
1 mile run
SATURDAY
SKILL DAY
AMRAP 20
1-2-3-4-5-6-7-8-9-....
Handstand push ups*
2-4-6-8-10-12-14-....
Bodyweight back squats*
*if you don’t make a set you drop back to 1
SUNDAY
Catch-up day
Or
Body armour
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