Vastberaden programming week 9 – 2023
MONDAY
“Marston”
AMRAP 20 min:
1 deadlift 185/130kg
10 TTB
15 barfees
TUESDAY
AMRAP 12:
Buy-In: 800m run
Then:
10-15-20-25-30-etc DU
10-10-10-10-10 etc single KB front rack lunges 24/16kg
WEDNESDAY
SKILL DAY
Performance
AMRAP 15 min:
2-4-6-8-10-etc
C2B
HSPU
Single leg V-up, right
Single leg V-up, left
Fitness
AMRAP 15 min:
2-4-6-8-10-etc
Body row
Pike push up
Single leg V-up, right
Single leg V-up, left
THURSDAY
Performance
Every 5 minutes for 5 rounds:
15 box jump overs 24/20
12 power cleans 70/50
9 front squats 70/50
Max cal bike in remainder of the time
Fitness
Every 5 minutes for 5 rounds:
15 box jump overs 24/20
12 power cleans 70/50
9 front squats 70/50
Max cal bike in remainder of the time
FRIDAY
1RM Bench Press
1RM Weighted Chin Up
Superset, 5 rounds:
10 Floor Presses
10 Seal Rows
SATURDAY
AMRAP 30 min:
6 rounds of double DB complex*
800/650 m row
double DB complex =
2 devils press
4 thrusters
6 box step overs
2x22,5/15kg
SUNDAY
Catch up day
Or
Body armour
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