Vastberaden programming week 33

Monday

Fitness:

For time

60 cal bike

50 abmat sit ups

40 wall balls 9/6

30 deadlifts 90/60

20 weighted strict pull ups 22.5/15

30 deadlifts

40 wall balls

50 abmat sit ups

60 cal row

Performance:

For time

60 Cal row

50 pull ups

40 wallballs 9/6

30 Hang power clean 60/40

20 Bar muscle ups

30 Hang power cleans 60/40

40 Wallballs 9/6

50 T2B

60 Cal bike

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Tuesday

Back squat

5 Rep Max

5 x 3 @100%

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Wednesday

21-15-9

Sumo deadlift high pulls 35/25   (RX+ 40/30)

Push press

15-12-9

Sumo deadlift high pulls 42,5/30   (RX+ 50/35)

Push press

12-9-6

Sumo deadlift high pulls 50/35 (RX+ 60/40)

Push press

Rest 3:00 In between 

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Thursday

Fitness:

Backrack lunges 

Heavy 8

Heavy 6 

Heavy 4

For time

75 kettlebell swings*

*If you break 5 burpees over the kettlebell

Performance:

Hang power snatch

3 RM

2 RM

1 RM

For time

Hang muscle snatch randy @ 20/15 

*If you break 5 burpees over the bar

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Friday

15:00 AMRAP

10 Pistol squats

10 Ring dips 

35 Double unders 

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Saturday

For time

2-4-6-8-10-12-14-16-18-20

Box jump overs 24/20

1-2-3-4-5-6-7-8-9-10

Burpee pull ups

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Sunday

20:00 AMRAP

1-2-3-4-5-6-7….

Front squats @bodyweight 

Weighted Pull ups @ 10/5

After every 3 round you do 12/10 cal bike