Vastberaden programming week 50
MONDAY
“20/20/20 with Twinnie”
20 rounds with a buddy:
20/15 Cal Row
I Go you go per round.
TUESDAY
“20/20/20/20 no Twinnie”
AMRAP 20 min:
20 Box Jumps 24/20in
20 KB Swings 24/16kg
20 KB OH Lunges
20 Push Ups
WEDNESDAY
4 rounds:
min 1: max TTB
min 2: max cal ski
min 3: rest
min 4: rest
3 rounds:
min 1: straight leg OH sit ups
min 2: straight arm pulldown
min 3: max bike
min 4: rest
min 5: rest
THURSDAY
HEAVY DAY
Back squat: 5 Rep max
- into 2 drop sets
FRIDAY
FOR TIME
50 Sumo Deadlift High Pull 42.5/30kg
30 Bar Facing Burpee
10 Rope Climbs
30 Bar Facing Burpee
50 Sumo Deadlift High Pull 42.5/30kg
SATURDAY
With a buddy
AMRAP 25 min
20 Hang Power Cleans 70/50kg
40 Wall Balls 9/6kg
60 DB Box Step Ups 22.51/15kg
800m Run
SUNDAY
Catch-up day
or
Body armour
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