Kamp Lokal Aug 14, 2024

Strength:

5 L Seated Dumbbell Z Press @8/10 RPE + 20 Double Dumbbell Kneeling Push Press @6-7/10 RPE

5 L Seated Dumbbell Z Press @8/10 RPE + 20 Double Dumbbell Kneeling Push Press @6-7/10 RPE

5 L Seated Dumbbell Z Press @8/10 RPE + 20 Double Dumbbell Kneeling Push Press @6-7/10 RPE

5 L Seated Dumbbell Z Press @8/10 RPE + 20 Double Dumbbell Kneeling Push Press @6-7/10 RPE

Strength:

10 Barbell Back Rack Step Ups @8-9/10 RPE (5 each side) + :50 Sec Sandbag Single Leg Quarter Squat Hold 7-7.5/10 RPE (:25 Sec each side)

10 Barbell Back Rack Step Ups @8-9/10 RPE (5 each side) + :50 Sec Sandbag Single Leg Quarter Squat Hold 7-7.5/10 RPE (:25 Sec each side)

10 Barbell Back Rack Step Ups @8-9/10 RPE (5 each side) + :50 Sec Sandbag Single Leg Quarter Squat Hold 7-7.5/10 RPE (:25 Sec each side)

10 Barbell Back Rack Step Ups @8-9/10 RPE (5 each side) + :50 Sec Sandbag Single Leg Quarter Squat Hold 7-7.5/10 RPE (:25 Sec each side)

*Rest 2 Mins between sets.

**Score is the Back Rack Step Up weight; score weight for Single Leg Squat hold in notes.

***Can use a Kettlebell/Dumbbell in goblet hold if no Sandbag

Strength:

:30 Sec Sandbag Shoulder Hold Right Side + 5 Sandbag Deadlift + :30 Sec Sandbag Shoulder Hold Left Side + 5 Sandbag Deadlift @ 8/10 RPE

:30 Sec Sandbag Shoulder Hold Right Side + 5 Sandbag Deadlift + :30 Sec Sandbag Shoulder Hold Left Side + 5 Sandbag Deadlift @ 8/10 RPE

:30 Sec Sandbag Shoulder Hold Right Side + 5 Sandbag Deadlift + :30 Sec Sandbag Shoulder Hold Left Side + 5 Sandbag Deadlift @ 8/10 RPE

:30 Sec Sandbag Shoulder Hold Right Side + 5 Sandbag Deadlift + :30 Sec Sandbag Shoulder Hold Left Side + 5 Sandbag Deadlift @ 8/10 RPE

Successory:

3 Sets

:30 Sec Side Straight Arm Plank Right Side + 7 Side Plank Lifts Right Side + :30 Sec Side Straight Arm Plank Left Side + 7 Side Plank Lifts Left Side

Metcon

2 Sets

4 minute Row @RPE 7

-rest 2 minutes-

3 minute Row @RPE 7.5

-rest 90 seconds-

2 minute Row @RPE 8

-rest 1 minute-

1 minute Row @RPE 8.5

-rest 30 seconds-

*start the 4 minute Row at 2-3 seconds slower per 500m than your estimated 5k pace and work to get faster paces as the time decreases each “rep.” For additional reference, the 1 minute Row should be only 2-3 seconds slower per 500m than your estimated 1k pace.