Vastberaden programming week 48
Monday
Back squat
20 Rep Max
_______________________________________________________________
Tuesday
Performance:
20:00 AMRAP
40 hang clean & jerk 60/40
40 burpee pull ups
Fitness:
20:00 AMRAP
40 Double dumbbell hang Clean & Jerk 22,5’s/15’s
40 burpee pull ups
_______________________________________________________________
Wednesday
Row for time (cap 30)
500/ 400 Calories
_______________________________________________________________
Thursday
Every 2 mins for 20 mins do:
10 bench presses, pick load
10 Bent Over Rows, pick load
_______________________________________________________________
Friday
“Scotty”
11:00 AMRAP
5 Deadlifts, 143/95
18 Wall Balls, 9/6
17 Burpee Over Bars
_______________________________________________________________
Saturday
EMOM 16
- 20/16 Cal bike
- 10 Alternating front rack lunges 60/40
_______________________________________________________________
Sunday
Fitness:
For time:
50-40-30-20-10
Kettlebell Swing 24/16
Abmat sit ups
Performance:
For time
18-15-12-9-6-3
Power snatch 35/25
Toes to Bar
