Kamp Lokal July 5, 2024

Strength:

5 Bench Press @ 65% 1 RM Bench Press

5 Bench Press @ 65% 1 RM Bench Press

3 Bench Press @ 75% 1 RM Bench Press

3 Bench Press @ 75% 1 RM Bench Press

1 Bench Press @ 80% 1 RM Bench Press

1 Bench Press @ 80-85% 1 RM Bench Press

Strength:

3 Back Squat @ 70-75%

3 Back Squat @ 70-75%

3 Back Squat @ 70-75%

Metcon "Strict JT" (15 min cap)

21-15-9

Strict Handstand Push-Ups

Strict Ring Dips

Strict Push Ups

-rest 3 minutes-

“Pulling JT"

21-15-9

Strict Pull Ups

Feet Elevated Ring Rows

145FT Dumbbell (or Kettlebell) Farmers Carry after each set (2x50/35)

Workout Description Video: https://youtu.be/8Rzr7NChRvk

Scaled:

Strict JT

15-10-5

Strict Handstand Push-Ups

Strict Ring Dips

Strict Push Ups

-rest 3 minutes-

“Pulling” JT

15-10-5

Strict Pull Ups

Feet Elevated Ring Rows

*90FT Dumbbell (or Kettlebell) Farmers Carry after each set (50/35)

Midline:

For Time

Accumulate 100 Alternating Leg V-Ups holding 5lb plates in each hand

*Each time you break complete 10 Supermans

Workout Description Video:

https://www.youtube.com/watch?v=J-