Kamp Lokal June 07, 2024

Successory

3 Sets

1:00 Single Arm Plank Hold (:30 each side)

:40 Paloff Press Hold (:20 each side)

:30 Double Kettlebell Overhead Hold

Wide Grip Bench

10 Wide Grip Bench Press @ 6/10 RPE

-Then-

Every minute on the minute for 8 minutes:

Min 1: 1 Wide Grip Bench Press @ 5.5/10 RPE

Min 2: 1 Wide Grip Bench Press @ 6/10 RPE

Min 3: 1 Wide Grip Bench Press @ 6.5/10 RPE

Min 4: 1 Wide Grip Bench Press @ 7/10 RPE

Min 5: 1 Wide Grip Bench Press @ 7.5/10 RPE

Min 6: 1 Wide Grip Bench Press @ 8/10 RPE

Min 7: 1 Wide Grip Bench Press @ 8.5/10 RPE

Min 8: 1 Wide Grip Bench Press @ 9/10 RPE

Metcon (15 min cap)

21-18-15

Bench Press (135/95)

Chest to Bar

-straight into-

12-9-6

Bench Press (135/95)

Bar Muscle Up

Scaled:

18-15-12

Bench Press (115/80)

Chest to Bar

-straight into-

9-6-3

Bench Press (115/80)

Bar Muscle Up

Finisher:

3 Sets:

12 Seated Tricep KB (OR DB) French Press @ RPE 8

12 Standing KB (OR DB) Crush Grip Bicep Curl @ RPE 8

Workout Description Video:

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