Kamp Lokal October 26, 2024

10 Sets (1 set every minute on the minute)

5 Bench Press @5.5/10 RPE

3 Bench Press @6/10 RPE

3 Bench Press @6.5/10 RPE

2 Bench Press @7/10 RPE

2 Bench Press @7.5/10 RPE

1 Bench Press @8/10 RPE

1 Bench Press @8.5/10 RPE

1 Bench Press @9/10 RPE

1 Bench Press @9.5/10 RPE

1 Bench Press @10/10 RPE

*Note: You are building to a 1RM. Use prior lifts/percentages/RPE as a suggested build up to your attempts.

3-4 Sets

10 Kneeling Barbell Bicep Curls

20 Alternating Dumbbell Hammer Curls

*Rest as needed between sets.

**Log score of Barbell Curls, write Dumbbell Hammer Curls weight in notes.

***3 Sets if you are doing Deload week.

Forearm Plank Hold

4-5 Minute Forearm Plank Hold

*Score is total time including rest time

EMOM x 20

20 Minute EMOM

Minute 1 - 5 Shoulder Press (115/80)

Minute 2 - 10 Front Squats (185/125)

Minute 3 - 15 Deadlifts (225/155)

Minute 4 - 20 yard (60ft) Sled Push (145/100)

Directed Sled Scale: 10 yard (30ft) Dumbbell Racked Walking Lunge (2x35/25)

Scaled;

20 Minute EMOM

Minute 1 - 5 Shoulder Press (95/65)

Minute 2 - 10 Front Squats (155/105)

Minute 3 - 15 Deadlifts (185/125)

Minute 4 - 15 yard Sled Push (145/100) (OR 45ft)