Kamp Lokal October 15, 2024

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.