Kamp Lokal April 26,2024

Snatch Push Press

6 Snatch Push press @8/10 RPE

*Focus on strong lockout and pause at top showing good control.

**Goal is to use 105-110% Snatch max

Snatches

7 Sets New set every 1:30.

1 Power Snatch Above The Knee + 1 Power Snatch From the Floor @ 72.5-82.5% 1RM Power Snatch

Functional body building

For steady movement (12 min cap each)

10-9-8-7-6-5-4-3-2-1

Dumbbell Shoulder Press (2x50s/35)

*5 Strict Chin Ups (OR Strict Pull Ups) after each set

**If you can't start out the workout unbroken for the first 2 sets, then scale load and/or reps so you can

4 sets:

Barbell Curls 28s (7 from bottom to halfway, 7 from halfway to top, 7 full curls, 7 "kipping" curls with controlled eccentric)

-rest as needed b/t sets-

** Use a moderate load - 7/10 RPE

3 sets:

12 Dumbbell Lateral Raises

12 Dumbbell Tricep Kickbacks

12 Dumbbell Front Raises

-rest as needed b/t sets-

**Use a moderate load - 7/10 RPE

Workout Description Video:

Scaled:

For steady movement

10-9-8-7-6-5-4-3-2-1

Dumbbell Shoulder Press (2x40s/25)

*4 Strict Pull Ups after each set

**If you can't start out the workout unbroken for the first 2 sets, then scale load and/or reps so you can

4 sets:

28s Barbell Curls (7 from bottom to halfway, 7 from halfway to top, 7 full curls, 7 "kipping" curls with controlled eccentric)

-rest as needed b/t sets-

Use a moderate load - 7/10 RPE

3 sets:

12 Dumbbell Lateral Raises

12 Dumbbell Tricep Kickbacks

12 Dumbbell Front Raises

-rest as needed b/t sets-

**Use a moderate load - 7/10 RPE

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