Vastberaden programming week 37

Monday

Back squat 3 RM

_______________________________________________________________

Tuesday

For time

50 dumbbell box step overs

50 dumbbell power cleans

50 dumbbell lunges

50 dumbbell push ups

50 burpees over the dumbbell

_______________________________________________________________

Wednesday

3 rounds for time

20 strict toes to bar

1K row

_______________________________________________________________

Thursday

EMOM 10

3 turkish get ups

_______________________________________________________________

Friday

Fitness:

For time

20/15 cal bike

60 Single arm KB sumo deadlift high pull

20/15 cal bike

40 single arm KB sumo deadlift high pull

20/15 cal bike

20 single arm KB sumo deadlift high pull

Performance

For time

100 double unders

30 pull ups

100 double unders

20 chest to bar pull ups

100 double unders

10 bar muscle ups

_______________________________________________________________

Saturday 

Fitness:

Backrack lunges

8 RM (4 each leg)

Performance:

Overhead squat

2 RM

_______________________________________________________________

Sunday

Fitness:

5 rounds for time

30 wall balls 9/6

30 kettlebell swings 24/16

Performance:

5 RFT

30 wall balls

15 power snatches 35/25