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