Kamp Lokal April 23,2024

Low Hang Power Clean

5 Low Hang Power Clean @ 70% 1RM Clean

4 Low Hang Power Clean @ 75% 1RM Clean

3 Low Hang Power Clean @ 80% 1RM Clean

3 Low Hang Power Clean @ 80% 1RM Clean

Tempo Romanian Deadlift

6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift

6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift

6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift

6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift

*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.

https://youtu.be/egDbVinf5iQ?si=ICv4dKpBPA5P7ntu - Hip Flexor

Dumbbell Deficit Curtsy Lunge

8 Dumbbell Deficit Curtsy Lunge @7-8/10 RPE

8 Dumbbell Deficit Curtsy Lunge @7-8/10 RPE

8 Dumbbell Deficit Curtsy Lunge @7-8/10 RPE

*Show good control and feel the glute working.

**Push load here.

https://youtu.be/1o8R2uAlohU?si=

Metcon: (35 min cap)

Teams of 2

800m Run (Together)

80 Power Cleans (155/105)*

800m Run (Together)

40 Power Clean and Jerks (155/105)*

800m Run (Together)

80 Shoulder to overhead (155/105)*

800m Run (Together)

*For ALL Barbell movements, partners must complete sets of 4+ unbroken back and forth

Individual Version: ( 35min cap )

800m Run

40 Power Cleans (155/105)*

800m Run

20 Power Clean and Jerks (155/105)*

800m Run

40 Shoulder to overhead (155/105)*

800m Run

*For ALL Barbell movements, you must complete sets of 4+ unbroken

Workout Description Video:

https://www.youtube.com/watch?v=-ZHE8lZhzAU&list=PLvAVwtyBkTrQ1lSH673QZe4dv6GtCRqz-&index=19

Teams of 2 ( Scaled )

600m Run (Together)

80 Power Cleans (135/95)*

600m Run (Together)

40 Power Clean and Jerks (135/95)*

600m Run (Together)

80 Shoulder to overhead (135/95)*

600m Run (Together)

*For ALL Barbell movements, partners must complete sets of 4+ unbroken back and forth