Kamp Lokal Oct 24, 2026
Behind the Neck Jerk Balance + Behind the Neck Press in Split
Behind the Neck Jerk Balance + Behind the Neck Press in Split for load:
#1:6 reps
#2:6 reps
#3: 6 reps
3 Sets
3 Behind the Neck Jerk Balance + 3 Behind the Neck Press in Split @5/10 RPE
-rest 2 minutes between sets-
Behind the Neck Pause Split Jerk
Behind the Neck Pause Split Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
1 Behind the Neck Pause Split Jerk @75% 1 RM
Split Jerk
1 Behind the Neck Pause Split Jerk @80% 1 RM
Split Jerk
1 Behind the Neck Pause Split Jerk @80% 1RM
Split Jerk
-rest 2 minutes between sets-
Behind the Neck Split Jerk
Behind the Neck Split Jerk for load:
#1: 1 rep
#2: 1 rep
#3 1 rep
#4:1 rep
#5: 1 rep
1 Behind the Neck Split Jerk @85% 1 RM Split Jerk
1 Behind the Neck Split Jerk @85% 1RM Split Jerk
1 Behind the Neck Split Jerk @88% 1 RM Split Jerk
1 Behind the Neck Split Jerk @90% 1RM Split Jerk
1 Behind the Neck Split Jerk @90% 1RM Split Jerk
-rest 2 minutes between sets-
Strict Pull Up
10 Minute EMOM
50% of Max Unbroken Set
*Note: Use your score from your AMRAP unbroken set on week 1 (Sept 5) to guide your 50% this week. For example, if you completed 10 reps on your max set, you will perform 5 reps each minute this week.
*If you do not have a test number to work from, perform 10 min EMOM, one unbroken set to a 5/10 RPE each minute.
METCON:
Team of 2
4 Rounds
400ft Dumbbell Farmers Carry (2x70/50) (split)
40/32 Calorie Row (split)
20 Synchro Goblet Squats (70/50)
*Split farmer carry and row as desired. Perform the squats synchro with your partner.
Individual Version:
4 Rounds
200ft Dumbbell Farmers Carry (2x70/50)
20/16 Calorie Row
20 Goblet Squats (70/50)
Time Cap: 26 minutes
Scaled:
Team of 2
4 Rounds
400ft Dumbbell Farmers Carry (2x50/35) (split)
30/24 Calorie Row (split)
20 Synchro Goblet Squats (50/35)
*Split farmer carry and row as desired. Perform the squats synchro with your partner.
Individual Version
4 Rounds
200ft Dumbbell Farmers Carry (2x50/35)
15/12 Calorie Row
20 Goblet Squats (50/35)
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