Vastberaden programming week 46

HEAVY DAY

A] 4 Rep Max box squat

B] 4 rounds for quality:
16 Sandbag lunges
2 lanes Sandbag carry

10 ROUNDS FOR TIME:

3 Power Clean & Jerks
6 Strict Pull Ups
9 Bar Facing Burpees

AMRAP 12 min:

3-6-9-12-15
Double Dumbbell Front Squat
V-Ups
Cal Bike

Every 4 minutes for 5 rounds:

3 Rope Climbs
30m Handstand Walk

AMRAP 20:

100 Double unders
20 Deadlifts 100/70
30 Chest To Bar pull-ups
40 Push Ups

“Jerry”

FOR TIME
1 mile run
2K row
1 mile run

Catch-up day

OR

Body armour

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