Kamp Lokal Jan 20, 2024

Metcon: KOMODO DRAGON (4min 30 cap per set)

5 Sets

25/20 Calorie Echo Bike

100ft Front Rack Walking Lunge (2x35/25) (No Pause/step through)

-rest 1:1-

Scaled:

5 sets

20/16 Calorie Echo Bike

100ft Front Rack Walking Lunge (2x25/20) (No Pause/step through)

-rest 1:1-

Power Clean:

3 Sets

3 Power Clean @65-70% 1RM Power Clean

2 Sets

2 Power Clean @75-80% 1RM Power Clean

3 Sets

1 Power Clean @80+% 1RM Power Clean

Deadlift

5 Sets (1 set every minute on the minute)

6 Deadlift @7-7.5/10 RPE

-Directly into-

5 Sets (1 set every minute on the minute)

4 Deadlift @8-8.5+/10 RPE

Backsquat

5 Sets

1 Back Squat (As heavy as possible)

*This structure can look a couple of different ways:

1. Build in weight each set. Start light and practice BIG jumps.

2. Do a couple of warm up sets (not a lot, we want low volume here) and then hit all 5 singles at the same, challenging weight.

3. Start light and stay conservative with the loading (stay around 75-80%) if legs aren’t feeling great.

Accessory:

3 Sets

7 Nordic Hamstring Curls (Can sub seated hamstring curls)

30 Standing Banded Ab Crunch (Squeeze at the bottom of each rep and control on the way up)

0:30 Kettlebell Goblet Hold Wall Sit straight into 5 Dumbbell Jump Squat (jump as high as you can, farmer hold two Dumbbells)