Kamp Lokal April 29,2024

Warm up:

1. Movement Prep/Activation

2-3 Sets

1:00 Ski OR Row (moderate)

10 Hanging Scap Retraction

5 Banded Strict Pull Up

10 Hand Release Push Up

10 Lateral Box Step Up (each leg)

Build to tough set of 5 Snatch Balance.

*Focus on speed under it and catching low.

BBG:

Build to tough single High Block Snatch from the high blocks.

Incline Close Grip Bench

5 Incline Close Grip Bench Press @ 50% of estimated 5RM

3 Incline Close Grip Bench Press @ 70% of estimated 5RM

2 Incline Close Grip Bench Press @ 80% of estimated 5RM

1 Incline Close Grip Bench Press @ 90% of estimated 5RM

5 Incline Close Grip Bench Press (attempt 1)

5 Incline Close Grip Bench Press (attempt 2) (if needed)

*:30-:45 Pec Stretch between sets.

Metcon:

Murph Prep Monday

AMRAP 7 Minutes

200m Run

10 Strict Pull-Ups

-Rest 3 Minutes-

AMRAP 7 Minutes

200m Run

15 Push-Ups

-Rest 3 Minutes-

AMRAP 7 Minutes

200m Run

25 Air Squats

*All with 20lb/14lb Vest.

Scaled:

Murph Prep Monday:

AMRAP 7 Minutes

200m Run

5 Strict Pull-Ups

-Rest 3 Minutes-

AMRAP 7 Minutes

200m Run

10 Push-Ups

-Rest 3 Minutes-

AMRAP 7 Minutes

200m Run

20 Air Squats

*All with 20lb/14lb Vest.