Vastberaden programming week 48
MONDAY
30 min AMRAP:
500m Row
3 rounds of strict Cindy
*1 round of strict Cindy:
5 strict pull ups
10 push ups
15 air squat
TUESDAY
Every 90 seconds for 15 rounds:
Muscle Clean 3-3-3-3-3
Power Clean 2-2-2-2-2
Squat Clean 1-1-1-1-1
WEDNESDAY
FOR TIME
10-9-8-7-6-5-4-3-2-1
handstand push up
10-10-8-8-6-6-4-4-2-2
shuttle runs
THURSDAY
Every 3 minutes for 5 rounds:
15 Deadlifts 70/50kg
15 Box Jump Overs 24/20
FRIDAY
EMOM 10 min:
1-3 bar muscle ups
EMOM 10 min:
15 wall balls + max burpees
SATURDAY
FOR TIME
With Buddy:
Buy In: 100 Toes To Bar
Then:
100 sandbag over barbell
100 cal Bike
SUNDAY
Catch up day
Or
Body Armour
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