Vastberaden programming week 44
Monday
Performance:
1 power snatch + 1 hang squat snatch
drop set 3x 2+2
Fitness:
Bench press
9-7-5-3-1
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Tuesday
Teams of 2
42-30-18
Thrusters 50/35
12-9-6
rope climbs
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Wednesday
Teams of 2
50-40-30-20-10-10-20-30-40-50
Cal bike
*1 works, 1 rests.
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Thursday
performance:
21-15-9
Deadlift 100/70
Chest to bar pull-ups
Fitness:
21-15-9
Deadlift 100/70
15-12-9
Strict pull ups
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Friday
Back squat
9-7-5-3-1
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Saturday
4 x 3:00 / rest 3:00
30 Box jumps
20 burpees
Max reps shoulder to overhead 80/55
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Sunday
Performance:
For time
50 t2b
100 DB snatches 22,5/15
200 double unders
50 cal bike
Fitness:
For time
50 t2b
50 KBS 24/16
50 Cal row
50 KBS
50 cal bike
