top of page

Kamp LOKAL: April 10, 2024

5 Tall Jerk @4-5/10 RPE

5 Tall Jerk @4-5/10 RPE

5 Tall Jerk @4-5/10 RPE

*Rest as needed between sets.

**Light, focus on foot work and speed.



Build to a tough set of 5 Jerk Recovery @8 RPE

*12 Bent Over Row @7-8/10 RPE after each set for ONLY 3 sets.

**30 Sec Passive Hang after each set for ONLY 3 sets.

*Score is Jerk Recovery. Bent Over Row weights scored in notes.


Metcon

AMRAP 20 Minutes

2000m Ski (OR Row)

-in remaining time-

AMRAP “Odd Dumbbell Linda”:

9-7-5-3-1

Deadlift (2x100/70)

Bench Press (2x70/50)

Squat Clean (2x50/35)

*After the 1s, go back to the 9s for descending reps again! Repeat until the 20 minutes is up.

**Barbell Rx’d Sub Options:

Deadlifts (225/155)

Bench Press (155/105)

Squat Clean (135/95)

Workout Description Video:


Scaled:

AMRAP 20 Minutes

2000m Ski (OR Row)

-in remaining time-

AMRAP “Odd Dumbbell Linda”:

9-7-5-3-1

Deadlift (2x70/50)

Bench Press (2x50/35)

Squat Clean (2x35/25)

*After the 1s, go back to the 9s for descending reps again! Repeat until the 20 minutes is up.

**Barbell Rx’d Sub Options:

Deadlifts (155/105)

Bench Press (115/80)

Squat Clean (95/65)

*After the 1s, go back to the 9s for descending reps again! Repeat until the 20 minutes is up.

71 views0 comments

Recent Posts

See All

Hyrox Class Dec 7, 2024

Warm-up: 2nd Floor Run 1RD 10 Passthrus 10 Kang squats 10 Dislocate 10./side tspine stretch 10 Scap pushups 20 Alternating Bodyweight...

LA Class Dec 7, 2024

Warm-up: 10. Cal machine 20 90/90 Switches 10 Cat cows 10/side Dead bugs 10/side Firehydrants 10 Seal to downdog 10 jeffersons curl...

Kamp Lokal Dec 7, 2024

8 Wide Grip Bench Press @6.5/10 RPE 6 Wide Grip Bench Press @7.5/10 RPE 4 Wide Grip Bench Press @8.5/10 RPE 6 Wide Grip Bench Press @8/10...

Comments


bottom of page