Kamp LOKAL: April 8, 2024

3. Barbell Prep

A. Burgener Warm up Snatch - 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2”, 4”, 6”

Snatch drop – “FOOT WORK”

10 Minutes (one set every minute)

3 Snatch Balance @50-60% 1RM Snatch

5 High Block Snatch @65-75% 1RM Snatch

5 High Block Snatch @65-75% 1RM Snatch

5 High Block Snatch @65-75% 1RM Snatch

5 High Block Snatch @65-75% 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 Incline KB Bench Press

12 Tempo Incline Kettlebell Bench Press @7-8/10 RPE

12 Tempo Incline Kettlebell Bench Press @7-8/10 RPE

12 Tempo Incline Kettlebell Bench Press @7-8/10 RPE

12 Tempo Incline Kettlebell Bench Press @7-8/10 RPE

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

**Tempo is 3:0:X:1 meaning 3 sec down, 0 sec pause, Xplode up, 1 sec at top.

***Can use dumbbells if needed for more appropriate loading but get good stretch at the bottom and squeeze pecs at the top. Kettlebells are even more helpful for this.

Metcon (10 min cap each set)

3 sets

3 Rounds

3 Wall Walks

5 Box Jump with Step Down (30/24)

7 Toes to Bar

9 Wall Ball (20/14) (10/9)

35 Double Unders

-rest 5 minutes b/t sets-

*If you are short on time, then go 2 sets and score the slowest set twice!

Workout Description Video:

https://www.youtube.com/watch?v=EftG3nRfhOw&list=PLvAVwtyBkTrQ1lSH673QZe4dv6GtCRqz-&index=8

Scaled:

3 sets

3 Rounds

2 Wall Walks

4 Box Jump with Step Down (30/24)

6 Toes to Bar

8 Wall Ball (20/14)

30 Double Unders

-rest 5 minutes b/t sets-

*If you are short on time, then go 2 sets and score the slowest set twice!