Kamp Lokal Jan 2, 2025 (DELOAD WEEK)

Successory

3 Sets

5 Single Arm Dumbbell Hang Squat Clean + Push

Jerk (right)

5 Single Arm Dumbbell Hang Squat Clean + Push

Jerk (left)

10 Goblet Squat

*Rest as needed between sets to make sure you go unbroken.

Floating Deadlift

3 Sets

5 Floating Deadlift @ 7-7.5/10 RPE

*Rest as needed between sets.

Core Work

3 Sets

:30 GHD Belly Up Hold

:45 Shoulder Taps (in plank position)

:60 Forearm Plank

*Rest as needed between sets.

METCON:

5 Wall Walks

20 GHD Sit Ups

20 Hang Dumbbell Power Snatch (50/35)

20 Double Dumbbell Front Rack Lunges (2x50/35)

-rest 2 minutes-

7 Wall Walks

28 GHD Sit Ups

28 Hang Dumbbell Power Snatch (50/35)

28 Double Dumbbell Front Rack Lunges (2x50/35)

-rest 2 minutes-

9 Wall Walks

36 GHD Sit Ups

36 Hang Dumbbell Power Snatch (50/35)

36 Double Dumbbell Front Rack Lunges (2x50/35)

Time Cap each set:

Set 1: 5 minutes

Set 2: 8 minutes

Set 3: 10 minutes

SCALED

4 Wall Walks

16 GHD Sit Ups

16 Hang Dumbbell Snatch (50/35)

16 Double Dumbbell Front Rack Lunges (2x50/35)

-rest 2 minutes-

5 Wall Walks

20 GHD Sit Ups

20 Hang Dumbbell Power Snatch (50/35)

20 Double Dumbbell Front Rack Lunges (2x50/35)

-rest 2 minutes-

6 Wall Walks

24 GHD Sit Ups

24 Hang Dumbbell Power Snatch (50/35)

24 Double Dumbbell Front Rack Lunges (2x50/35)