Kamp Lokal Nov 19 2024

I.3 Sets

5 Double Dumbbell Push Press + 5 Double Dumbbell Push Jerk + 5 Double Dumbbell Split Jerk @5-6/10 RPE

*Rest as needed between sets

II.Take 10-12 minutes to establish a heavy set of 5 Double Dumbbell Push Jerk

-Then, rest 3 minutes before next part-

2 Sets

20 Unbroken Dumbbell Push Jerk @7.5-8/10 RPE

*Rest 2-3 minutes between sets-

III. 5 Sets

3 Wide Grip Weighted Pull Up

10 Dumbbell Front Raises + 10 Dumbbell Lateral Raises

-rest 1:30-2:00 between sets-

-Then-

25 Wide Grip Strict Pull Up (you can use a band)

25 Behind the Neck Lat Pulldown or Banded Seated Lat Pulldown

Metcon: 7 min cap

5 Rounds

5 Power Clean (185/125)

5 Bench Press (185/125)

Rx’d Sub for Bench Press if you only have 1 barbell:

1. 6 Dumbbell Bench Press (2x70/50)

2. 10 Dumbbell Bench Press (2x50/35)

3. 12 Push Ups

Scaled:

5 Rounds

5 Power Clean (155/105)

5 Bench Press (155/105)

Sub for Bench Press if you only have 1 barbell:

1. 8 Dumbbell Bench Press (2x50/35)

2. 10 Dumbbell Bench Press (2x40/25)

3. 10 Push Ups