Kamp Lokal Aug 21, 2024

Strength:

10 Minutes (every minute on the minute)

Min 1: 1 Bench Press @60-65% 1RM Bench Press

Min 2: 1 Bench Press

Min 3: 1 Bench Press

Min 4: 1 Bench Press

Min 5: 1 Bench Press

Min 6: 1 Bench Press

Min 7: 1 Bench Press

Min 8: 1 Bench Press

Min 9: 1 Bench Press

Min 10: 1 Bench Press

*Start around 60-65% and build to a heavy single for the day.

Strength:

10 Back Rack Forward Stepping Lunge @7/10 RPE (5 each side)

8 Back Rack Forward Stepping Lunge @7.5/10 RPE (4 each side)

6 Back Rack Forward Stepping Lunge @8/10 RPE (3 each side)

4 Back Rack Forward Stepping Lunge @8.5/10 RPE (2 each side)

2 Back Rack Forward Stepping Lunge @9-10/10 RPE (1 each side)

Deadlifts:

10 Minutes (every minute on the minute)

Min 1: 1 Deadlift @60-65% 1RM Deadlift

Min 2: 1 Deadlift

Min 3: 1 Deadlift

Min 4: 1 Deadlift

Min 5: 1 Deadlift

Min 6: 1 Deadlift

Min 7: 1 Deadlift

Min 8: 1 Deadlift

Min 9: 1 Deadlift

Min 10: 1 Deadlift

*Start around 60-65% and build to a heavy single for the day

Metcon: 28min cap

3 Rounds

10 Sandbag Cleans (100/70)

100ft Sandbag Bearhug Carry (100/70)

-rest 90 seconds-

3 Rounds

1000m Bike Erg

500m Ski

-rest 90 seconds-

3 Rounds

25 Toes to bar

50ft Handstand Walk

Scaled:

3 Rounds

10 Sandbag Cleans (70/50)

100ft Sandbag Bearhug Carry (70/50)

-rest 90 seconds-

3 Rounds

750m Bike Erg

350m Ski

-rest 90 seconds-

3 Rounds

15 Toes to bar

25ft Handstand Walk