Kamp Lokal Oct 27, 2026

Split Jerk

Split Jerk for load:

#1: 1 rep

#2: 1 rep

#3: 1 rep

#4: 1 rep

#5: 1 rep

#6: 1 rep

#7: 1 rep

#8: 1 rep

#9:1 rep

#10: 1 rep

10 Minute EMOM

1 Split Jerk @70% 1RM Split Jerk

1 Split Jerk @73% 1 RM Split Jerk

1 Split Jerk @75% 1RM Split Jerk

1 Split Jerk @78% 1RM Split Jerk

1 Split Jerk @80% 1RM Split Jerk

1 Split Jerk @83% 1RM Split Jerk

1 Split Jerk@85% 1 RM Split Jerk

1 Split Jerk@88% 1RM Split Jerk

1 Split Jerk @90% 1RM Split Jerk

1 Split Jerk @90+% 1RM Split Jerk

Ring Dip

8 Sets

3 Ring Dips for Speed

-rest 30-60 seconds between sets-

*Note: Full range of motion, full lockout at the top, as fast as possible.

Pulling Endurance

3 Sets

3 Weighted Pull Up @ heaviest load used two weeks ago (10/13/26)

X Ring Muscle Ups*

-rest 3 minutes between sets-

*You will perform the same number of ring muscle ups as you completed in your first set from two weeks ago, but this week it is all "For Time". Push the pace and take some risks to see if you can transition quickly from one to the next. This final build of controlled muscular endurance training will lead into more advanced gymnastics work in our upcoming cycle to prep you for the season.

NOTE: there are no chest to bar pull ups programmed here due to tomorrow's workout.

*If you did not perform the original piece on 10/13/26, go back and do that piece INSTEAD of today's work. Be sure to log your weight and reps.

METCON:

3 Sets

30 GHD Sit Ups

100ft Medball Walking Lunge (20/14)

30 Medball Box Step Ups (20/14) (24/20)

-rest 90 seconds between sets-

Time Cap Each Set: 5 minutes

Scaled: