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