Vastberaden programming week 50
Monday
Fitness:
9-7-5
Weighted strict pull ups @ pick load
Weighted strict dips @ pick load
DB single arm overhead squat (left)
DB single arm overhead squat (right)
Perfomance
“amanda”
9-7-5
Ring muscle ups
Squat snatch 60/40
_______________________________________________________________
Tuesday
(repeat week 4 2020)
For time
50 Burpees
75 Kettlebell Swing 24/16
50 Single arm overhead lunges 24/16
75 Kettlebell Swing 24/16
50 Burpees
_______________________________________________________________
Wednesday
Bench press
3 RM
2 RM
1 RM
Overhead squats
3 RM
2 RM
1 RM
_______________________________________________________________
Thursday
Fitness:
10:00 AMRAP
30 abmat sit ups
30 sumo deadlift high pulls 42,5/30
30 bar facing burpees
30 push press 42,5/30
Performance:
10:00 AMRAP
30 Toes to bar
30 Hang power cleans 60/40
30 Bar facing burpees
30 Handstand push ups
_______________________________________________________________
Friday
10 rounds
10 burpees
10 pull ups (RX+= C2B)
_______________________________________________________________
Saturday
Fitness:
5 rounds for load
3 thrusters
3 push presses
3 front squats
Performance:
“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
_______________________________________________________________
Sunday
20:00 AMRAP
20 cal row
20 cal bike
40 double unders (fitness = jump rope singles 80 reps)
