Kamp Lokal October 5, 2024

(NEW CYCLE WK 5 DAY 5)

5 Sets

10 Dumbbell Incline Bench Press

*Rest as needed between sets.

**Meant to be heavy. Start at 7/10 RPE and end at 9/10 RPE.

4-5 Sets

4 Weighted Pull Up + 7 Strict Pull Up + 14 Banded Strict Pull up

*Rest as needed between sets.

**Score is the Weighted Pull Up.

Metcon 10 min cap each set

3 Rounds @75% effort

21 Hang Dumbbell Clean and Jerks (1x50/35)

15 Calorie Ski

9 Bar Muscle Ups

-rest 90 seconds-

3 Rounds @80% effort

21 Toes to bar

15 Dumbbell Deadlifts (2x50/35)

9 Calorie Ski

-rest 90 seconds-

3 Rounds @85% effort

21 Calorie Ski

15 Chest to bar Pull Ups

9 Dumbbell Hang Cleans (2x50/35)

Scaled:

3 Rounds @75% effort

18 Hang Dumbbell Clean and Jerks (1x50/35)

12 Calorie Ski

6 Bar Muscle Ups

-rest 90 seconds-

3 Rounds @80% effort

18 Toes to bar

12 Dumbbell Deadlifts (2x50/35)

6 Calorie Ski

-rest 90 seconds-

3 Rounds @85% effort

18 Calorie Ski

12 Chest to bar Pull Ups

6 Dumbbell Hang Cleans (2x50/35)