Kamp Lokal Aug 22, 2026

Shoulder Press

3 Sets

1.1 Strict Press @9.5/10 RPE (heavier than last week)

*Rest 12 seconds between reps and 2 minutes between sets.

*NOTE: One cluster set is 1 strict press, rest 12 sec, 1 strict press. Rest 2 min and repeat for remaining sets.

Successory Work

3 Sets

8 Single Leg Deficit Straight Leg Deadlift (each leg)

@8/10 RPE

-rest 30 seconds-

50ft Hand Over Hand Sled Pull @8.5+/10 RPE (heavier than two weeks ago)

-rest 30 seconds-

3 Weighted Rope Climbs as fast as possible

-rest 2-3 minutes between sets-

Upper Press Finisher (Deload)

Build to a max Strict Deficit Handstand Push Up

*Building max deficit not reps.

-rest as needed-

10 Sets

2 Strict Deficit Handstand Push Up @75% of max deficit with a speed focus

*Rest as needed to keep speed high.

METCON:

Team of 2

8 Rounds

200m Run (together)

Partner 1: 16 Wall Balls (20/14) (10/9ft)

Partner 2: 16 Box Jump Overs (24/20)

-switch when both complete-

*Partners run together, then P1 does Wall Balls while P2 does Box Jump Overs. Switch stations when complete. Both partners complete full rounds.

Individual version:

8 Rounds

200m Run

16 Wall Balls (20/14) (10/9ft)

16 Box Jump Overs (24/20)

Time Cap: 25 minutes

Scaled:

Team of 2

8 Rounds

150m Run (together)

Partner 1: 12 Wall Balls (20/14)(10/9ft)

Partner 2: 12 Box Jump Overs (24/20)

-switch when both complete-

*Partners run together, P1 does Wall Balls while P2 does Box Jump Overs. Switch stations when complete. Both partners complete 8 full rounds.

Individual version:

8 Rounds

150m Run

12 Wall Balls (20/14) (10/9ft)

12 Box Jump Overs (24/20)