Vastberaden programming week 50
MONDAY
Back squat
4 Rep Max
TUESDAY
2 rounds
30 burpees
30 pull ups
15 KB overhead squat links
15 KB overhead squats rechts
WEDNESDAY
Performance:
Teams of 2 (share the reps)
16:00 AMRAP
4-6-8-10-12…..
Hang power clean 60/40
Ring dips
Fitness:
Teams of 2 (share the reps)
16:00 AMRAP
4-6-8-10-12…..
Deadlift 100/70
Ring dips
THURSDAY
Row
1000m
FRIDAY
For time
10-20-30-40-50
Cal bike (female = 8-16-24-32-40)
Sa arm DB push press 22,5/15
Abmat sit ups
SATURDAY
EMOM 20
1) 15 KettleBell Swing + 30 Double Unders
2) 7 Toes to Bar + 12 Wallballs
SUNDAY
BODY ARMOUR
Upper body
1-2-3-4-5-6-7-8-9-10
Chin ups
*after every set
10 deficit push ups
OR
Lower body
3 rounds
16 alt box step ups
Max spanish squat hold
+
Midline
1:00 sandbag hold
1:00 chinese plank face down
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