Kamp Lokal June 3,2024
I Barbell Front rack Drop Lunge (L+R =2 Reps)
10 Barbell Front Rack Drop Lunge (heavy) @ 7/10 RPE
10 Barbell Front Rack Drop Lunge (heavy) @ 8/10 RPE
10 Barbell Front Rack Drop Lunge (heavy) @ 8.5/10 RPE
10 Barbell Front Rack Drop Lunge (heavy) @ 8.5/10 RPE
10 Barbell Front Rack Drop Lunge (heavy) @ 9/10 RPE
*5 each leg.
Successory Work 3 Sets:
100ft Overhead Barbell Carry (Perform 5 strict press every 25 feet)
3x (3 RDL + 3 Barbell Row)
30 Calf Raise
Hang Clean + Push Press
5 Minutes (Every minute on the minute)
Min 1: 3 Hang Power Clean + 1 Push Press @ 55-60% 1 RM Power Clean
Min 2: 3 Hang Power Clean + 1 Push Press @ 60-63% 1 RM Power Clean
Min 3: 3 Hang Power Clean + 1 Push Press @ 63-65% 1 RM Power Clean
Min 4: 3 Hang Power Clean + 1 Push Press @ 68-70% 1 RM Power Clean
Min 5: 3 Hang Power Clean + 1 Push Press @ 68-70% 1 RM Power Clean
Power Clean + Push Jerk
2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
Clean and Jerk
1 Clean and Jerk @ 75-80% 1RM Clean and Jerk
1 Clean and Jerk @ 75-80% 1RM Clean and Jerk
1 Clean and Jerk @ 83-85% 1RM Clean and Jerk
1 Clean and Jerk @ 83-85% 1RM Clean and Jerk
1 Clean and Jerk @ 83-85% 1RM Clean and Jerk
Metcon: 7 min cap each set
6 Rope Climbs
-Straight into-
3 Rounds
10 Overhead Squats (95/65)
10 Calorie Echo Bike
-rest 1:1-
30 Overhead Squat (95/65)
-Straight into-
3 Rounds
2 Rope Climbs
10 Calorie Echo Bike
-rest 1:1-
30 Calorie Echo Bike
-Straight into-
3 Rounds
10 Overhead Squat (95/65)
2 Rope Climbs
*Complete all 3 workouts at 75-80% pacing effort (i.e. 20 Minute AMRAP pace)
**We are encouraging you to breaks the 30 overhead squats into 2-3 sets
Scaled 7min cap each set:
4 Rope Climbs
-Straight into-
3 Rounds
10 Overhead Squats (75/55)
7 Calorie Echo Bike
-rest 1:1-
30 Overhead Squat (75/55)
-Straight into-
3 Rounds
1 Rope Climb
7 Calorie Echo Bike
-rest 1:1-
21 Calorie Echo Bike
-Straight into-
3 Rounds
10 Overhead Squat (75/55)
1 Rope Climb
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