Kamp LOKAL: Jan 19, 2024

Today is a Primer Workout, Warm Up for Shoulder intensive or Handstand style workouts

2 Rounds for Quality:

2 Wall Pike to Hollow Walks

5 Russian Push Ups

10 Plank Shoulder Taps

Then complete 3-5 Wall Walks with a controlled decsent to the ground

Metcon: 14 min cap

100 Double Unders

50 Thrusters (45/35)

200 Single Unders

50 Thrusters (45/35)

100 Double Unders

Scaled:

75 Double Unders

35 Thrusters (45/35)

150 Single Unders

35 Thrusters (45/35)

75 Double Unders

Deadlift

10 Deadlift @ 60-63% 1 RM Deadlift

10 Deadlift @ 63-65% 1 RM Deadlift

8 Deadlift @ 65-68% 1 RM Deadlift

8 Deadlift @ 68-70% 1 RM Deadlift

6 Deadlift @ 70-73% 1 RM Deadlift

*If you have a super heavy 1 RM, use low range percentages. If you have a weaker deadlift, use higher range percentages.

Bench Press

10 Bench Press @ 6.5/10 RPE

8 Bench Press @ 7.5/10 RPE

6 Bench Press @ 8/10 RPE

4 Bench Press @ 8.5/10 RPE

2 Bench Press @ 9.5/10 RPE

*5 Strict Weighted Pull Ups after each set.