Kamp LOKAL: Oct 13, 2023

4. Movement Prep/Activation and Increasing Heart Rate

3-4 Sets

1:00 Ski OR Row (moderate)

10 PVC Pass Through

5 PVC Squat Snatch

10 PVC Overhead Squat

5 Box Jump w/Step Down (low height)

10 Hanging Scap retractions

5 Kip to Swing brining hips closer to the bar

-Then-

Warm Up to Overhead Squat weight.

5. Workout Prep

1 Set (at workout pace):

3 Overhead Squats (at workout weight)

2 Box Jumps (at workout height)

1 Bar Muscle Ups

3 Sets

10 Single Leg Candle Stick (5 each leg)

7 Renegade Row (Dumbbell Push Up + Dumbbell Right Arm Row + Dumbbell Push Up + Dumbbell Left Arm Row = 1 rep)

40 Double Kettlebell Flutter Kick (hold kettlebells overhead)

3 Tempo Back Squat @ 7/10 RPE

3 Tempo Back Squat @ 7/10 RPE

3 Tempo Back Squat @ 7/10 RPE

3 Tempo Back Squat @ 7/10 RPE

3 Tempo Back Squat @ 7/10 RPE

*Tempo is 3 seconds down, 3 second pause in the bottom

5 Push Press @ 6/10 RPE

4 Push Press @ 7/10 RPE

3 Push Press @ 8/10 RPE

2 Push Press @ 9/10 RPE

1 Push Press @ 10/10 RPE

6 Push Press @ 8/10 RPE

6 Push Press @ 9/10 RPE

Partner Throwdown Friday! (5min cap per set)

2 sets:

2 Rounds

15 Overhead Squats (95/65)

10 Box Jumps (24/20) (no rebound)

5 Bar Muscle Ups

-rest while partner goes (or 1:1) b/t sets-

Individual Version

2 sets:

2 Rounds

15 Overhead Squats (95/65)

10 Box Jumps (24/20) (no rebound)

5 Bar Muscle Ups

-rest 1:1 b/t sets-

Scaled:

2 sets:

2 Rounds

15 Overhead Squats (75/55)

9 Box Step Ups (24/20)

3 Bar Muscle Ups

-rest while partner goes (or 1:1) b/t sets-