Kamp Lokal Aug 18, 2026

Split Jerk

4 Sets

3 Split Jerk @8.5/10 RPE

*Rest 2 minutes between sets.

*Build to a tough set of 3 by the last set.

Bench Press

Build to a 4RM Bench Press

Successory Work

4 Sets

30 sec Max Weighted Strict Handstand Push Up (vest)

-rest 30 seconds-

30 sec Max Strict Handstand Push Up

-rest 45 seconds-

60 sec Max Weighted Strict Pull Up @50% of 1 RM from last week

-rest 2-3 minutes between sets-

Pump Finisher

2 Sets

AMRAP-1 Seated Dumbbell Incline Bench

Rotational Curl

-Rest 30 sec-

AMRAP-1 Rope Grip Banded Overhead

Tricep Extension

-Rest 30 sec-

AMRAP-1 Dumbbell Single Arm Concentration Curl (each arm)

-Rest 30 sec-

AMRAP-1 Lying Dumbbell Skull Crusher

*Rest 2 minutes between sets.

METCON:

For Time:

5000m Row

*Every 3:00 (including 0:00) perform 10 Bench Press (155/95)

Time Cap: 30 minutes

Scaled:

For Time:

5000m Row

*Every 3:00 (including 0:00) perform 10 Bench Press (135/85)