Vastberaden programming week 41

Monday

Fitness:

4 rounds

10 sumo deadlift high pulls 60/40

1 leggless rope climb

Performance:

3 Rounds

10 Squat snatches 60/40

10 Bar muscle ups 

(RX+ 75/55)

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Tuesday

5 Rounds (teams of 2 Share the reps)

20 Back squat 60/40

40 Toes to bar

60 Ring push ups 

(2-4-6-8-10 rope climbs after each round)

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Wednesday

21-15-9

Deadlifts 100/70

Burpee box jumps 24/20

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Thursday

A:

Thruster 2 RM

B:

”Karen”

For time

150 wallballs 9/6 

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Friday

3 Rounds

50 Double unders

50 American swings 32/24

50 Double unders 

50 Abmat sit ups 

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Saturday

10-20-30-40-50

Single dumbbell box step ups 24/20 (22,5’15)

Cal bike (women: 8-16-24-32-40)

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Sunday

Fitness:

3 rounds

400 meter row

7 push presses 75/50

14 back rack lunges

Performance:

3 Rounds

500m Row

7 Push jerk 90/60

21 Pull ups