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

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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

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Wednesday

Bench press

3 RM

2 RM 

1 RM

 

Overhead squats

3 RM

2 RM 

1 RM

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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 

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Friday

10 rounds

10 burpees

10 pull ups (RX+= C2B)

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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

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Sunday

20:00 AMRAP

20 cal row 

20 cal bike

40 double unders (fitness = jump rope singles 80 reps)