Kamp Lokal Aug 11, 2026

Split Jerk

3 Sets

5 Split Jerk @8/10 RPE

*Rest 2 minutes between sets.

**Build to a tough set of 5 by the last set.

Bench Press

3 Sets

3.3.3 Bench Press

-rest 30 seconds b/t cluster reps and 3 min b/t sets-

***Start at 80-85% of 6RM from last week and build to a tough cluster for the day.

Successory Work

4 Sets

Weighted Wall Walk into Max(-2) Wall Facing Handstand Push Up + Weighted Vest Wall Walk

-rest 45 sec-

1 Weighted Strict Pull Up

*Build to a 1 RM for the day (compare to 1 RM from week 3)

-rest 2-3 minutes between sets-

*Goal on the Wall Facing HSPU = more reps than two weeks ago but leave 2 in the tank. Perform unweighted if you cannot do a weighted rep.

Pump Finisher

2 Sets

AMRAP-1 Dumbbell Rotational Curl

-Rest :30-

AMRAP-1 Single Arm Cable Press Down

-Rest :30-

AMRAP-1 GHD Rope Grip Kettlebell Preacher Curl

-Rest :30-

AMRAP-1 Dumbbell Lat Sweep w/Tricep Hold

*Rest 2 minutes between sets.

METCON:

2 Sets

12/10 Calorie Echo Bike

24 Chest to Bar Pull Up

12/10 Calorie Echo Bike

24 Pull Up

12/10 Calorie Echo Bike

*Rest 3:00 between sets.

Time Cap each set: 7 minutes

Scaled: