Vastberaden programming week 46
MONDAY
HEAVY DAY
A] 4 Rep Max box squat
B] 4 rounds for quality:
16 Sandbag lunges
2 lanes Sandbag carry
TUESDAY
10 ROUNDS FOR TIME:
3 Power Clean & Jerks
6 Strict Pull Ups
9 Bar Facing Burpees
WEDNESDAY
AMRAP 12 min:
3-6-9-12-15
Double Dumbbell Front Squat
V-Ups
Cal Bike
THURSDAY
Every 4 minutes for 5 rounds:
3 Rope Climbs
30m Handstand Walk
FRIDAY
AMRAP 20:
100 Double unders
20 Deadlifts 100/70
30 Chest To Bar pull-ups
40 Push Ups
SATURDAY
“Jerry”
FOR TIME
1 mile run
2K row
1 mile run
SUNDAY
Catch-up day
OR
Body armour
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