Kamp Lokal Sep 3, 2025 (Deload week)

Supersets

3 Sets

10 Dumbbell Bench Press @6-7/10 RPE

10 Supinated Grip Double Dumbbell Row @6-7/10 RPE

*Rest 2 minutes between sets.

Tempo Single Dumbbell Bulgarian Split Squat

3 Sets

5 Tempo Single Dumbbell Bulgarian Split Squat (each leg) @6-7/10 RPE

*Rest 1 minutes between sets.

**Tempo is 50X0: 5 seconds down, no pause, explode up and no pause before the next rep.

Supersets

3 Sets

5 Tempo RDL (5 seconds down, 5 seconds up) @6/10 RPE

:30 Sandbag Bearhug Hold

*Rest 2 minutes between sets.

METCON:

4-6 Sets

AMRAP 3 Minutes

100ft Farmers Carry (2x70/50)

10 Sandbag Clean over Shoulder (100/70)

Max Calorie Machine of Choice

-Rest 1 minute b/t sets-

*Rx’d Sub: Power Clean (135/95)

Target Calories each set: 20/16+

SCALED:

4-6 sets:

AMRAP 3 Minutes

100ft Farmers Carry (2x50/35)

10 Sandbag Clean over Shoulder (70/50)

Max Calorie Machine of Choice

-Rest 1 minute b/t sets-

*Rx’d Sub: Power Clean (135/95)