Kamp LOKAL: April 2, 2024
Burgener Warm Up Clean - 3-5 reps of each movement.
Low hang power cleans
10 Minutes (one set every minute)
3 Low Hang Power Clean @65% 1RM Clean
*Touch and Go from below knee.
**Focusing on efficiency and speed.
Tempo RDL
10 Tempo Romanian Deadlift @60-65%
10 Tempo Romanian Deadlift @60-65%
10 Tempo Romanian Deadlift @60-65%
10 Tempo Romanian Deadlift @60-65%
*Rest 3 Min between sets w/:30 Hip Flexor Band Stretch
**Tempo is 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
***Build off feel. Keep a little in the tank.
Goblet Cursty Step Down
12 Goblet Curtsy Step Down @7-8/10 RPE
12 Goblet Curtsy Step Down @7-8/10 RPE
12 Goblet Curtsy Step Down @7-8/10 RPE
*Rest 2 min between sets.
**The box height goal is to have the top of your knee cap there as a minimum height before you add load. ROM is more important than heavier loads here.
Metcon: 17 min cap
3 Rounds
400m Run
30 GHD Sit Ups
20 Wall Balls (30/20) (10/9)
Workout Description Video:
Scaled:
3 Rounds
300m Run
20 GHD Sit Ups
15 Wall Balls (30/20) (10/9) (OR 20 Wall Balls (20/14) (10/9))
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