Vastberaden programming week 49
Monday
5 x 2:00 (rest 2:00)
20 dumbbell step ups 22,5’s/15’s
Max dumbbell push press 22,5’s/15’s
_______________________________________________________________
Tuesday
Deadlift
3 Rep Max
_______________________________________________________________
Wednesday
20:00 AMRAP
5-10-15-20-25-30..
Pull ups
Boxjumps
Ring dips
Burpees
_______________________________________________________________
Thursday
15:00 AMRAP
5 devil presses 22,5’s/15’s
10 Dumbbell racked squats 22,5’s/15’s
15/12 cal row
_______________________________________________________________
Friday
For time
500/400 cal bike
_______________________________________________________________
Saturday
12:00 AMRAP
12 toes to bar
6 deadlifts 100/70
1 rope climb
_______________________________________________________________
Sunday
Strict press
10-8-6-4-2