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Kamp LOKAL: April 3, 2024

Writer's picture: Louie Fredric ChuaquicoLouie Fredric Chuaquico

Warm up:

3. Barbell Prep

2-3 Sets

10 Prone Is, Ts, & Ys (no weight or very light plates)

10 Single Arm Press (each side, moderate)



Tall jerk

5 Tall Jerk @4-5/10 RPE

5 Tall Jerk @4-5/10 RPE

5 Tall Jerk @4-5/10 RPE

*Rest as needed between sets.

**Light, focus on foot work and speed.


Jerk recovery

Build to a tough set of 5 Jerk Recovery @8/10 RPE

*10 Bent Over Row @7-8/10 RPE after each set for ONLY 4 sets.

**30 Sec Passive Hang after each set for ONLY 4 sets.


Metcon:

3 sets

In a 3 minute window

5 Sandbag Clean Over Box to Burpee Box Get Over (150/100) (48/40)

100ft Dumbbell Farmer Carry (2x70/50)

Max Distance Sled Push in the time remaining (280/235)

-rest 2 minutes b/t sets-

-then-

3 sets

In a 3 minute window

5 Sandbag Clean Over Box to Burpee Box Get Over (150/100) to (48/40)

100ft Sled Push (180/145)

Max Distance Dumbbell Farmer Carry in the time remaining (2x70/50)

-rest 2 minutes b/t sets-

*Sled Push and Farmer Carry scored in feet.

Workout Description Video:


Scaled

3 sets

In a 3 minute window

5 Sandbag Clean Over Box to Burpee Box Get Over (150/100) (48/40)

100ft Dumbbell Farmer Carry (2x70/50)

Max Distance Sled Push in the time remaining (280/235)

-rest 2 minutes b/t sets-

-then-

3 sets

In a 3 minute window

5 Sandbag Clean Over Box to Burpee Box Get Over (150/100) to (48/40)

100ft Sled Push (180/145)

Max Distance Dumbbell Farmer Carry in the time remaining (2x70/50)

-rest 2 minutes b/t sets-

*Sled Push and Farmer Carry scored in feet.

Workout Description Video:

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