Kamp Lokal October 1, 2024

(NEW CYCLE WK 5 DAY 2)

3 Jerk Dip + 3 Tall Jerk + 3 Pause Jerk @5/10 RPE

*Rest as needed between sets.

**Perfect reps.

***Pause in split for 5 seconds for Pause Jerk..

1 Push Press + 1 Push Jerk @65-70% 1 RM Push Press

1 Push Press + 1 Push Jerk @70-75% 1 RM Push Press

1 Push Press + 1 Push Jerk @75-80% 1 RM Push Press

1 Push Press + 1 Push Jerk @80-85% 1 RM Push Press

*Rest as needed between sets.

1 Split Jerk @70-75% 1 RM Split Jerk

1 Split Jerk @80-83% 1 RM Split Jerk

1 Split Jerk @85-88% 1 RM Split Jerk

1 Split Jerk @90-93% 1 RM Split Jerk

1 Split Jerk @95-95+% 1 RM Split Jerk

*Rest as needed between sets.

3-4 Sets

20 Single Arm Dumbbell Chinese Row (10 each side)

20 Single Leg Glute Bridge (10 each side)

Metcon (6 min cap each set)

3 Sets

3 Rounds

12 Wall Balls (30/20) (10/9ft)

6 Strict Pull Ups

3 Wall Walks

-rest 3 minute b/t sets

Scaled:

3 sets:

3 Rounds

8 Wall Balls (30/20) (10/9ft)

4 Strict Pull Ups

2 Wall Walks

-rest 3 minute b/t sets

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