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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

Text us

+31 6 34 13 22 33

[email protected]

Veemkade 1288

1019 CZ Amsterdam

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