Vastberaden programming week 7
MONDAY
Push jerk
1 RM
TUESDAY
PERFORMANCE
For time:
Row, 1000 m
50 Thrusters, 20/15
30 Pull-ups
Row, 750 m
25 Thrusters, 20/15
15 Pull-ups
Row, 500 m
15 Thrusters, 20/15
9 Pull-ups
FITNESS
For time:
Row, 1000 m
50 Thrusters, 20/15
50 sumo deadlift high pulls 20/15
Row, 750 m
25 Thrusters, 20/15
25 sumo deadlift high pulls 20/15
Row, 500 m
15 Thrusters, 20/15
15 sumo deadlift high pulls 20/15
WEDNESDAY
12:00 AMRAP
10 burpees
20 box jumps 24/20
40 lunges
THURSDAY
21-15-9
Cal bike
Deadlifts 100/70
(cap =8)
FRIDAY
PERFORMANCE
15:00 AMRAP
5 toes to bar
10 push ups
20 double unders
FITNESS
15:00 AMRAP
10 push ups
20 sit ups
10/8 cal bike
SATURDAY
For time
5-4-3-2-1
Squat clean 100/70
* after each set 2 legless rope climbs.
SUNDAY
BODY ARMOR
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