Vastberaden programming week 38
Monday
9 minute AMRAP
3-6-9-12-etc.
Knees to elbows
Box jump 30/24
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Tuesday
A: 1 x 5 Deadlifts
B: 2 x 10 Romanian Deadlifts
C: 3 x 20 Dimmels
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Wednesday
“Barbara”
5 rounds, each for time:
20 pull ups
30 push ups
40 sit ups
50 squats
rest 3 minutes
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Thursday
5 rounds for reps
:30 max reps burpees
:10 switch
:30 max reps russian kettlebell swings 32/24
:10 switch
:30 max cal assault bike
:30 rest
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Friday
Fitness:
12 minute AMRAP
12 dumbbell hang squat cleans 22,5ś/15’s
12 dumbbell push presses
12/9 calories row
Performance:
12 minute AMRAP
9 power cleans 60/40
6 thrusters 60/40
30 double unders
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Saturday
EMOM x 20
Min 1: max distance rope climb (first rep = legless)
Min 2: max L-sit hold
Min 3: max ring support hold
Min 4: rest
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Sunday
Strict press
A: 5 Rep max
B: 3 x 5 @ 90 %
