Kamp Lokal October 15, 2024
- Louie Fredric Chuaquico
- Oct 14, 2024
- 2 min read
4 Sets
2 Tempo Strict Press + 3 Explosive Strict Press + 3 Tall Jerk + 3 Jerk Balance @5/10 RPE
*Rest as needed between sets.
**Tempo Strict Press is 1050 (1 second down, no pause, 5 seconds on the way up, no pause between reps). Explosive is no pause at the bottom and explode up.
8 Sets (1 set every 1:30-2:00)
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk
*Start at 60% 1RM Split Jerk and work up to 73-75%.
**3 second pause in the dip of the Pause Split Jerk.
Sets Percentage example:
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @60% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @60% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @63-65% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @63-65% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @68-70% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @66-70% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @73-75% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @73-75% 1 RM Split Jerk
10 Pause Supinated Grip Barbell Row + 20 Elevated Plank Dumbbell Single Arm Row (10 each side) @6.5-7/10 RPE
8 Pause Supinated Grip Barbell Row + 16 Elevated Plank Dumbbell Single Arm Row (8 each side) @7.5/10 RPE
6 Pause Supinated Grip Barbell Row + 12 Elevated Plank Dumbbell Single Arm Row (6 each side) @8.5/10 RPE
5 Pause Supinated Grip Barbell Row + 10 Elevated Plank Dumbbell Single Arm Row (5 each side) @9/10 RPE
5 Pause Supinated Grip Barbell Row + 10 Elevated Plank Dumbbell Single Arm Row (5 each side) @9/10 RPE
*Rest as needed between sets.
**1 second pause at the top of Barbell Row.
Metcon:
AMRAP 20 Minutes
150 Cal bike
40 GHD Sit Ups
40ft Handstand Walk
75 Cal bike
30 GHD Sit Ups
30ft Handstand Walk
35 Cal bike
20 GHD Sit Ups
20ft Handstand Walk
*In the remaining time Max Clean and Jerks (155/105)
Scaled:
AMRAP 20 Minutes
150 Cal Bike
30 GHD Sit Ups
30ft Handstand Walk
75 Cal bike
20 GHD Sit Ups
20ft Handstand Walk
35 Cal bike
10 GHD Sit Ups
10ft Handstand Walk
*In the remaining time Max Clean and Jerks (135/95)
**At the 18 minute mark, you must move onto Max Clean and Jerks. If you haven’t completed the previous work, start the clean and jerks then.
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