Kamp Lokal Jul 14, 2026

Push Jerk

3 Sets

5 Push Jerk

*Rest 2 minutes between sets.

**Start at 8/10 RPE and build to a tough set of 5 by the last set.

Bench Press

Build to a 10RM Bench Press

Successory Work

4 Sets

1 Weighted Vest Wall Walk into max unbroken Wall

Facing Strict HSPU (leave 2 in the tank)

-rest 45 seconds-

3.3.3 Weighted Strict Pull Ups @ 65-70% of heavy single from last week

-rest 2-3 min b/t sets-

*On weighted strict pull up clusters, rest 30 sec b/t each set of 3. So each cluster will go:

3 weighted pull ups, rest 30 sec, 3 weighted pull ups, rest 30 sec, 3 weighted pull ups

Pump Finisher

2 Sets

AMRAP-1 Barbell Bicep Curl

-rest:30-

AMRAP-1 Dip (ring, matador, or bench)

-rest :30-

AMRAP-1 Dumbbell Zottman Curl

-rest :30-

AMRAP-1 Lying Skull Crusher

-rest 2:00 b/t sets-

*AMRAP-1: one set of max reps, leaving one in the tank

METCON:

5 Sets (1 set every 3 minutes)

10 Power Clean (115/80)

10 Bar Facing Burpees

15 Toes to Bar

Time Cap each set: 2 minutes 15 seconds

Scaled:

5 Sets (1 set every 3 minutes)

7 Power Clean (115/80)

7 Bar Facing Burpees

10 Toes to Bar