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Vastberaden programming week 4

MONDAY

Deadlift
Heavy 5

TUESDAY

10-9-8-7-6-5-4-3-2-1
Front squat 60/40
Push press 60/40
*after every round 10/8 cal bike

WEDNESDAY

Min 0-10: EMOM 10 burpees
Min 10-20: E2MOM 20 burpees
Min 20-30: E5MOM 50 burpees

THURSDAY

For time
30 pull ups
30 power snatch 30/25
30 toes to bar
30 power C&J 30/25

FRIDAY

2 rounds (teams of 2)
100m sandbag walking lunge 60/40
200m farmer carry 2x 32/24
300 double unders

SATURDAY

5 rounds
Max bench presses @ body weight
Max strict pull ups

SUNDAY

BODY ARMOUR

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