Vastberaden programming week 34
Monday
7x Max Planche hold
Static holds finisher
_______________________________________________________________
Tuesday
3 x 5:00 AMRAP*
10 Pull ups
20 Kettlebell swing 24/16
40 Double unders
Rest 3:00 between AMRAPS
*Reset every AMRAP
_______________________________________________________________
Wednesday
12:00 AMRAP
10 Power clean @ 45/30
10 Ring Push ups
20 Abmat Sit ups
_______________________________________________________________
Thursday
EMOM 20
Minute 1: 20 wallballs 9/6
Minute 2: 20/15 Cal row
_______________________________________________________________
Friday
Fitness:
10 rounds for time
10 cal bike
8 toes to ring
6 burpees over the bar
4 deadlifts 150/100
Performance:
10 Rounds for time
10 Cal Bike
8 Toes to bar
6 Burpees over the bar
4 Power snatch @ 80/55
_______________________________________________________________
Saturday
For time
30 Box jumps overs
30 DB step overs 22,5’s/15
30 Box jump overs
30 DB thrusters 22,5’s/15
_______________________________________________________________
Sunday
Tempo Sumo deadlift
6RM
(1-1-6-X)