Kamp Lokal April 22,2024

Snatch Balance

4 Snatch Balance @70% 1RM Snatch

3 Snatch Balance @75% 1RM Snatch

2 Snatch Balance @80% 1RM Snatch

2 Snatch Balance @85-90% 1RM Snatch

*Rest 2-3 Min between sets.

High Block Snatch

3 High Block Snatch @70-80% 1RM Snatch

3 High Block Snatch @70-80% 1RM Snatch

3 High Block Snatch @70-80% 1RM Snatch

2 High Block Snatch @75-85% 1RM Snatch

2 High Block Snatch @75-85% 1RM Snatch

*Rest between each rep 5-10sec

*Rest 2-3 Min between sets.

**Focus on vertical leg drive and speed under the bar.

Tempo + Pause Incline Bench

6 Tempo + Pause Incline Bench Press @7-8/10 RPE

6 Tempo + Pause Incline Bench Press @7-8/10 RPE

6 Tempo + Pause Incline Bench Press @7-8/10 RPE

6 Tempo + Pause Incline Bench Press@7-8/10 RPE

*Rest 2 min between sets w/30-45 second pec stretch.

**3 sec down, 1 sec pause, explode up, 1 sec at top.

Murph Prep Monday 6 min cap each set

5 Sets:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

-rest 3 minutes b/t sets-

*Score is cumulative time without rest.

*REPEAT April 17, 2023

Workout Description Video:

https://www.youtube.com/watch?v=NA5lvlIujVs&list=PLvAVwtyBkTrQ1lSH673QZe4dv6GtCRqz-&index=23

Scaled:

“Barbara”

5 Sets:

10 Pull Ups

20 Push Ups

30 Sit Ups

40 Air Squats

-rest 3 minutes b/t sets-