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Kamp Lokal Dec 7, 2024

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Dec 6, 2024
  • 1 min read

8 Wide Grip Bench Press @6.5/10 RPE

6 Wide Grip Bench Press @7.5/10 RPE

4 Wide Grip Bench Press @8.5/10 RPE

6 Wide Grip Bench Press @8/10 RPE

8 Wide Grip Bench Press @7/10 RPE

*Rest as needed between sets.


4-5 Sets

7 Double Dumbbell Chinese Row @8-8.5/10RPE

7 Pause Dumbbell Reverse Flies @6/10RPE

*Pause is 1 second at the top of each rep.


Metcon: (10 min cap each set)

3 Rounds

10 Sandbag Clean (100/70)

10 Dumbbell Bench Press (2x50/35)

-rest 3 minutes-

10-8-6-4-2

Sandbag Clean (100/70)

Dumbbell Bench Press (2x50/35)


Scaled:

3 Rounds

10 Sandbag Clean (70/50)

10 Dumbbell Bench Press (2x40/25)

-rest 3 minutes-

10-8-6-4-2

Sandbag Clean (70/50)

Dumbbell Bench Press (2x40/25)


OR


3 Rounds

7 Sandbag Clean (100/70)

7 Dumbbell Bench Press (2x50/35)

-rest 3 minutes-

6-5-4-3-2-1

Sandbag Clean (100/70)

Dumbbell Bench Press (2x50/35)

 
 
 

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