Kamp Lokal Jul 23, 2025

Tempo Dumbbell Rear Foot Elevated Split Squat

4 Sets

5 Tempo Dumbbell Suitcase Hold Rear Foot Elevated Split Squat (each leg) @8-8.5/10 RPE

*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)

**Rest as needed between sets.

Pause Weighted Pull Up

4 Sets

6-8 Pause Weighted Pull Up @8/10 RPE

*Pause 2 seconds at the bottom of each rep.

**Rest as needed between sets.

Successory

4 Sets

10 Low Bar Tempo Back Squats @8-8.5+/10 RPE

8 L-Seated Dumbbell Shoulder Press @8.5/10 RPE

*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)

**Rest as needed between sets.

Strength Finisher

3 Sets

10 Tempo Barbell Curls @8/10 RPE

20 Banded Face Pulls @7/10 RPE

*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)

**Rest as needed between sets.

METCON:

5 sets (1 set every 2 minutes)

50 Double Unders

5 Power Snatch (135/95)

Time Cap each set: 1 minutes 15 seconds

SCALED:

5 sets (1 Set Every 2 minutes)

35 Double Unders

5 Power Snatch (115/80)