Kamp Lokal May 20, 2024

Successory

3 Sets

15 Reverse Grip Shoulder Press

15 Supinated Grip Barbell Row

30 Calf Raises

Every minute on the minute for 5 minutes:

Min 1: 3 Hang Muscle Clean @ 5/10 RPE

Min 2: 3 Hang Muscle Clean @ 5/10 RPE

Min 3: 3 Hang Muscle Clean @ 6/10 RPE

Min 4: 3 Hang Muscle Clean @ 6/10 RPE

Min 5: 3 Hang Muscle Clean @ 6.5/10 RPE

Every minute on the minute for 5 minutes:

Min 1: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk

Min 2: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk

Min 3: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk

Min 4: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk

Min 5: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk

Every minute on the minute for 5 minutes:

Min 1: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk

Min 2: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk

Min 3: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk

Min 4: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk

Min 5: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk

Barbell Back Rack Forward Stepping Lunge

14 Barbell Back Rack Forward Stepping Lunge @ 6/10 RPE

14 Barbell Back Rack Forward Stepping Lunge @ 6.5/10 RPE

14 Barbell Back Rack Forward Stepping Lunge @ 7.5/10 RPE

14 Barbell Back Rack Forward Stepping Lunge @ 8/10 RPE

14 Barbell Back Rack Forward Stepping Lunge @ 8.5/10 RPE

*7 each leg.

Metcon

3 Sets: (6 min cap each)

800m Run (with vest)

-rest 2 minutes b/t sets-

3 Sets: (with vest)

20 Pull Ups

40 Push ups

60 Air Squats

-rest 3 minutes b/t sets-

Workout Description Video:

https://www.youtube.com/watch?v=jIBQdDU7e_w&list=PLvAVwtyBkTrR2a03L5HGpvXotwpj2Q0qB&index=21

Scaled:

3x600m Run (with vest)

-rest 2 minutes b/t sets-

3 Sets: (with vest)

15 Pull Ups

30 Push ups

45 Air Squats

-rest 3 minutes b/t sets-