Vastberaden programming week 44
MONDAY
Linchpin test 13
For time:
Run, 400 m
20 Burpees
Run, 400 m
19 Burpees
.....all the way down to.....
Run, 400 m
3 Burpees
Run, 400 m
2 Burpees
Run, 400 m
1 Burpee
TUESDAY
Thruster
15-12-9
max load
WEDNESDAY
60/48 cal row
50 pull ups
40 wallballs
30 hpc 60/40
20 bar muscle ups
30 hpc 6040
40 wallballs
50 toes to bar
60/48 cal bike
THURSDAY
For time (teams of 2, share the reps)
8 rope climbs
80 single dumbbell step ups 22,5/15
800m sandbag carry
80 single dumbbell step ups 22,5/15
8 rope climbs
FRIDAY
Performance:
snatch 4 RM
Fitness:
Bench 4 RM
SATURDAY
21-15-9
Front squat 52,5/35
Sumo deadlift high pull 52,5/35
Push press 52,5/35
SUNDAY
SUNDAY CATCH-UP DAY
Pick any of this weeks workouts or the BODY ARMOUR
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