Kamp Lokal Mar 25, 2025

Push Press + Pause Push Jerk

3 Sets

2 Push Press + 1 Pause Push Jerk @55-60% 1RM Push Jerk

2 Sets

1 Push Press + 1 Pause Push Jerk @65-70% 1RM Push Jerk

*Pause Push Jerk: Pause in the receive for 2 seconds.

**Rest as needed between sets.

Pause Clean Deadlift to Mid Thigh + Clean Pull from Mid Thigh + Pause Clean Deadlift to Mid Thigh + Hang Clean from Mid Thigh + Jerk

5 Sets

Pause Clean Deadlift to Mid Thigh + Clean Pull from Mid Thigh + Pause Clean Deadlift to Mid Thigh + Hang Clean from Mid Thigh + Jerk @65-75% 1RM Clean

*Pause at mid thigh on Clean Deadlift for 3 seconds.

*Rest as needed between sets.

Slow Clean Deadlift

3 Sets

5 Slow Clean Deadlift @8/10 RPE

*10 seconds up and 10 seconds down. The goal is hitting PERFECT positions. When we move really slow, we can build awareness around what the positions should look and feel like. Use this as a technique drill.

**Rest as needed between sets.

METCON:

5 sets

15/12 Calorie Echo Bike

12 Dumbbell Deadlifts (2x50/35)

9 Dumbbell Hang Cleans (2x50/35)

6 Dumbbell Shoulder To Overhead (2x50/35)

-rest 1:1 b/t sets-

*Repeat from March 5, 2024.

Time Cap Each Set: 3 mins

SCALED:

5 sets

12/10 Calorie Echo Bike

12 Dumbbell Deadlifts (2x40/25)

9 Dumbbell Hang Cleans (2x40/25)

6 Dumbbell Shoulder To Overhead (2x40/25)

-rest 1:1 b/t sets-