top of page

Kamp LOKAL: April 17, 2024

Writer's picture: Louie Fredric ChuaquicoLouie Fredric Chuaquico

Tall Jerk

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.


BBG:

Build to a tough set of 4 Jerk Recovery @8 RPE in 4 sets.

*8 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.


Accessory

3 Sets

10 Dumbbell Shrugs (heavy) @8/10 RPE

-Rest 30 sec-

10 JM Press @8/10 RPE

-Rest 90 sec-

*Goal is heavier than week 1 of this progression.

**Score Dumbbell Shrug weight. In notes score JM Press weights.


Metcon:

5 sets (1 set every 6 minutes)

30 cal bike or 24 cal echo

400m Run


Scaled:

5 sets (1 set every 6 minutes)

24 cal bike or 19 echo

300m Run

Workout Description Video:


66 views0 comments

Recent Posts

See All

Hyrox Class Feb 8, 2024

Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 10 Jumping airsquats 10...

LA Class Feb 8, 2024

Warm-up: 1 Round 2nd floor run 16 Alternating Warrior Squats 10 IYTS 10 Bodyweight cuban presses 10 Sprawls 5 Worlds greatest stretch...

LA Class Feb 7, 2024

Warm-up: 1 Round 10 Calorie Machine 10 IYTS 10 Tspine stretch 10 Squat Pass thrus 10 OHS Wrist prep Burgener snatch Strength: WEEK 4...

Comments


bottom of page