Kamp Lokal Jul 28, 2026

Push Jerk

5 Sets

1 Push Jerk @9+/10 RPE

*Rest 2 minutes between sets.

**Build to a tough single by the last set.

Bench Press

3 Sets

4.4.4 Bench Press

-rest 30 sec b/t cluster reps and 3 minutes between sets-

*Start at 80-85% of 10RM from two weeks ago and build to a tough cluster for the day.

Successory Work

4 Sets

1 Weighted Wall Walk into Max(-3) Wall Facing Handstand Push Up into Weighted Wall Walk

-rest 45 seconds-

1.1.1 Weighted Strict Pull Ups @90+% of heavy single from three weeks ago (rest 30 sec b/t cluster reps)

-rest 2-3 minutes between sets-

*On Wall Facing HSPU: do a max set each time, leaving 3 reps in the tank

Pump Finisher

2 Sets

AMRAP-1 Barbell Bicep Curl

-rest :30-

AMRAP-1 Lying Skull Crusher

-rest :30-

AMRAP-1 Dumbbell Zottman Curl

-rest :30-

AMRAP-1 Dumbbell Tate Press

-rest 2 minutes between sets-

METCON:

AMRAP 20 Minutes

20/16 Calorie Air Bike

20 GHD Sit Ups

10 Strict Handstand Push Ups

Target Rounds: 8+ rounds

Scaled:

AMRAP 20 Minutes

16/12 Calorie Air Bike

16 GHD Sit Ups

8 Strict Handstand Push Ups