Kamp Lokal Dec 3 , 2024

Jerk Primer

3 Sets

3 Double Dumbbell Single Arm Push Press (each side) + 3 Double Dumbbell Single Arm Push Jerk (each side) + 3 Double Dumbbell Single Arm Split Jerk (each side) @ 5/10 RPE

*Keeping one arm overhead the whole time and alternating arms each rep.

**Rest as needed between sets

Take 10-12 minutes to establish a heavy set of 4 of Double Dumbbell Split Jerk

-Rest 3 Minutes-

-Then-

2 Sets

15 Unbroken Dumbbell Push Jerk @8-8.5/10RPE

*Rest 90 seconds between sets.

Weighted Pull up

5 Sets (Done as giant sets)

5 Wide Grip Weighted Pull Up

12 Dumbbell Front Raise

12 Dumbbell Lateral Raise

-Rest as needed-

-Then-

30 Wide Grip Strict Pull Ups (You can use a band)

30 Behind the Neck Lat Pull Down or Banded Seated Lat Pull Down

Metcon (32 min cap)

Partner Workout:

7000m Row

-each time partners switch, perform 70 double unders-

Individual Option:

7 Sets

500m Row

70 Double Unders

-rest 30 seconds after each set-

*Score total time with rest.

Scaled:

Partner Workout:

5000m Row

-each time partners switch, perform 50 double unders-

Individual Option:

5 Rounds

500m Row

50 Double Unders