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