Vastberaden programming week 34

Monday

7x Max Planche hold

Static holds finisher 

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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

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Wednesday

12:00 AMRAP

10 Power clean @ 45/30

10 Ring Push ups

20 Abmat Sit ups

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Thursday

EMOM  20

Minute 1: 20 wallballs 9/6

Minute 2: 20/15 Cal row

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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

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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

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Sunday

Tempo Sumo deadlift 

6RM 

(1-1-6-X)