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
