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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