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
