Vastberaden programming week 42
Monday
21-15-9
Front squat 60/40
42-30-18
KettleBell Swing 32/24
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Tuesday
5-7 Sets
5 Strict presses
10 Bent over row
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Wednesday
Performance:
Teams of 2
30:00 AMRAP
30 Toes to bar
30 Hang power clean 60/40
30 Burpee pull ups
30 Cal bike
Fitness:
Teams of 2
30:00 AMRAP
30 Synch abmat sit ups
30 Deadlifts 100/70
30 Burpee pull ups
30 Cal bike
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Thursday
Performance:
For time
300 Double unders
200 Lunges
1 Mile run
(goal under 15, cap=20)
Fitness:
For time
100 cal row
200 lunges
1 mile run
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Friday
Performance:
8:00 AMRAP
10 Thrusters 42,5/30
3 Bar muscle ups
Fitness:
8:00 AMRAP
10 thrusters 42,5/30
5 Strict pull ups
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Saturday
12:00 AMRAP
3-3-6-6-9-9-12-12-15…
Deadlifts 100/70 (RX+120/85)
Box jumps 24/20 (RX+ 30/24)
*After every 2 rounds 12/10cal
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Sunday
Performance:
Overhead squat
3 RM
Fitness:
Front squat
3 RM
