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Kamp Lokal July 12, 2024

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Jul 11, 2024
  • 1 min read

Strength: Behind the neck pause rack jerk

2 Behind the Neck Pause Rack Jerk @ 55-60% 1RM Jerk

2 Behind the Neck Pause Rack Jerk @ 62-65% 1RM Jerk

2 Behind the Neck Pause Rack Jerk @ 68-70% 1RM Jerk

2 Behind the Neck Pause Rack Jerk @ 72-75% 1RM Jerk

2 Behind the Neck Pause Rack Jerk @ 78-80% 1RM Jerk

2 Behind the Neck Pause Rack Jerk @ 78-80% 1RM Jerk

2 Behind the Neck Pause Rack Jerk @ 78-80% 1RM Jerk


Core Work: 3 sets

3 Sets (Not for time)

10 Strict Toes to Bar

100m Farmers Carry (As heavy as possible)

20 Kettlebell Side Bends (Heavy)

30 Second Weighted Face Up Chinese Plank


Metcon (20 min cap)

1-2-3-4-5-6-7-8-9-10

Unbroken Strict Pull Up

1-2-3-4-5-6-7-8-9-10

Unbroken Strict Ring (OR Bar) Dips

*Rest as needed in between sets.

**Penalty for breaking: 10 burpee to bar



 
 
 

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