Kamp Lokal Oct 2, 2024

(NEW CYCLE WK 5 DAY 3)

1 Clean lift off to 1” + 1 Clean lift off to mid thigh + 1 Clean Pull + 2 Power Clean @75-78% 1RM Power Clean

1 Clean lift off to 1” + 1 Clean lift off to mid thigh + 1 Clean Pull + 2 Power Clean @75-78% 1RM Power Clean

1 Clean lift off to 1” + 1 Clean lift off to mid thigh + 1 Clean Pull + 2 Power Clean @75-78% 1RM Power Clean

1 Clean lift off to 1” + 1 Clean lift off to mid thigh + 1 Clean Pull + 2 Power Clean @75-78% 1RM Power Clean

*Rest as needed between sets.

1 Clean Pull + 1 Power Clean @80-83% 1RM Power Clean

1 Clean Pull + 1 Power Clean @80-83% 1RM Power Clean

1 Clean Pull + 1 Power Clean @85-88% 1RM Power Clean

1 Clean Pull + 1 Power Clean @85-88% 1RM Power Clean

1 Clean Pull + 1 Power Clean @90-95% 1RM Power Clean

1 Clean Pull + 1 Power Clean @90-95% 1RM Power Clean

*Rest as needed between sets.

5 Sets

10 Front Foot Elevated Reverse Lunge (5 each side)

*Start around 7/10 RPE and then build to a 9-9.5/10 RPE

Metcon:: Partner Workout (20 min cap)

1-2-3-4-5-6-7-8-9-10

Devils Press (2x50/35)

*12/10 Calorie Assault after each set (OR 10/8 Calorie Echo Bike)

1 Partner on Devils Press and 1 on Bike. Each partner switch when both stations are completed.

Scaled:

Partner workout

1-2-3-4-5-6-7-8-9-10

Devils Press (2x40/25)

*10/8 Calorie Assault after each set (OR 8/6 Calorie Echo Bike)

1 Partner on Devi’s Press and 1 on Bike. Each partner switches when both stations are completed.