Vastberaden programming week 31
Monday
For time
100 pull ups
100 DB snatches 22,5/15
100 Single arm DB thrusters 22,5/15
Tuesday
For time
50-40-30-20-10
Abmat sit up
Kettlebell swings 24/16
Wednesday
“Relly”
5 Rounds
30 cal row
30 Box jumps
30 Wallballs 9/6
Thursday
Performance:
10 rounds
9 Burpees over the bar
6 Hang power clean 60/40
3 Bar muscle ups
Fitness:
10 rounds
9 Burpees over the bar
6 deadlift 85/55 (rx+ 100/70)
3 strict pull ups
Friday
Strict press
10-8-6-4-2
Saturday
Teams of 2
20:00 amrap
20 cal bike
10 Front rack lunges 60/40
I go you go
*Person holds bar in front rack till partner is by the lunges
Sunday
Chin up
3 RM
&
Strict ring dip
3 RM
Then
20:00 AMRAP
Max ring support
rest :30
Max Chest to ring hold
Rest :30
Max pec hold
Rest :30
Max hollow hold