Kamp Lokal October 12, 2024

Bench Press

5 Bench Press @ 6-6.5/10 RPE

5 Bench Press @ 6.5-7/10 RPE

4 Bench Press @ 7-7.5/10 RPE

4 Bench Press @ 7.5-8/10 RPE

3 Bench Press @ 8-8.5/10 RPE

3 Bench Press @ 8.5-9/10 RPE

*Rest as needed between sets.

**Score is the Bench Press weight

Metcon:

As many sets as needed: (Max 8 sets)

AMRAP 2 Minutes

2 Rope Climbs

12 Dumbbell Bench (2x50/35)

Max GHD Sit Ups

-no rest b/t sets-

*Continue the pattern until 100 GHD Sit Ups are completed.

Scaled:

As many sets as needed: (Max 8 sets)

AMRAP 2 Minutes

1 Rope Climb

8 Dumbbell Bench (2x50/35)

Max GHD Sit Ups

-no rest b/t sets-

*Continue the pattern until 75 GHD Sit Ups are completed

Accessory:

3 Sets of Barbell Bicep Curl 21s

Each set:

7 reps bottom to half way

7 reps half way to top

7 reps full curl

*Rest as needed between sets.

Single Arm Deficit Pushups

50 Single Arm Deficit Push Up

*25 reps with right hand up on 45lb bumper plate / 30 reps with left hand up on 45lb bumper plate.

**Can scale by using a smaller plate or breaking up into 2 sets on each side.