Kamp Lokal Nov 5, 2024

3 Sets

3 Dumbbell Tall Jerk + 3 Dumbbell Jerk Balance + 3 Dumbbell Jerk + 3 Dumbbell Press @5/10RPE

*Rest as needed between sets.

Seated Dumbbell Strict Press:

Seated Dumbbell Strict Press

Take 10-12 minutes to establish a heavy triple.

-Then-

2 Sets

25 Unbroken Dumbbell Push Press @7.5-8/10 RPE

*Score is the heavy triple Seated Dumbbell Strict Press. Weight of Dumbbell Push Press in notes.

5 Sets

4 Wide Grip Weighted Pull Up

10 Dumbbell Lateral Raise

-Then-

20 Wide Grip Strict Pull Up (Use band if needed)

20 Behind the Neck Lat Pull Downs or Banded Seated Lat Pull Downs @6-7/10 RPE

*Score the Weighted Pull Up. Weight of Lateral Raises in the notes.

Metcon:

5 Rounds (15 min cap)

3 Rope Climbs

1 Round of Heavy DT* (185/125)

*DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead

Scaled:

5 Rounds

2 Rope Climbs

1 Round of Heavy DT* (155/105)

*DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead