Vastberaden programming week 45
MONDAY
FOR TIME
50-40-30-20-10
Double unders
5-4-3-2-1
ring muscle ups
TUESDAY
30 min AMRAP:
20 devils presses 2x22.5/15kg
40 cal bike
60 wall balls
WEDNESDAY
FOR LOAD
10-8-6-4-2 strict pull ups
5-4-3-2-1 strict press
THURSDAY
12 min AMRAP:
3-6-9-12-etc
Knees To Elbow
Box Jumps
KB Swings 24/16
FRIDAY
“Bear Complex”
5 rounds for load:
complete 7 unbroken sets of this barbell complex:
1 power clean
1 front squat
1 push press
1 back squat
1 push press
SATURDAY
“300”
Every minute on the minute for 10 minutes:
10 burpees
Every two minutes for 10:
20 burpees
Every five minutes for 10 minutes:
50 burpees
SUNDAY
Catch-up day
OR
Body Armour
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