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Kamp Lokal Aug 27, 2024

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Aug 26, 2024
  • 1 min read

Strength:

1 Jerk Dip + 1 Tall Jerk + 1 Press in Split + 1 Jerk @5-6/10 RPE

1 Jerk Dip + 1 Tall Jerk + 1 Press in Split + 1 Jerk @5-6/10 RPE

1 Jerk Dip + 1 Tall Jerk + 1 Press in Split + 1 Jerk @5-6/10 RPE

*Rest as needed between sets.

**Focus on perfect technique.


Strength:

5 Push Press @68-70% 1 RM Push Press

5 Push Press @68-70% 1 RM Push Press

5 Push Press @68-70% 1 RM Push Press

5 Push Press @68-70% 1 RM Push Press

5 Push Press @68-70% 1 RM Push Press

Strength:

10 Double Dumbbell Bent Over Row @7/10 RPE

10 Double Dumbbell Bent Over Row @7/10 RPE

10 Double Dumbbell Bent Over Row @7/10 RPE

10 Double Dumbbell Bent Over Row @7/10 RPE

*Pause for 2 Seconds at the top of each rep.

**Rest as needed between sets.


Metcon:

EMOM 16 Minutes

Minute 1: 200m Run

Minute 2: 15/12 Calorie bike or 12/10 Echo Bike

Minute 3: 30 seconds of Burpee Bar Muscle Ups (OR Burpee Strict Pull Ups)

Minute 4: Rest


Scaled:

EMOM 16 Minutes

Minute 1: 150m Run

Minute 2: 12/10 Cal bike or 9/6 Echo

Minute 3: 30 seconds of Burpee Bar Muscle Ups (OR Burpee Pull Ups)

Minute 4: Rest


 
 
 

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