Kamp Lokal September 10, 2024
- Louie Fredric Chuaquico
- Sep 9, 2024
- 1 min read
(NEW CYCLE WK 2 DAY 2)
2 Tall Push Jerk + 2 Split Jerk Behind the Neck + 2 Jerk Balance + 2 Jerk @5-6/10 RPE
2 Tall Push Jerk + 2 Split Jerk Behind the Neck + 2 Jerk Balance + 2 Jerk @5-6/10 RPE
2 Tall Push Jerk + 2 Split Jerk Behind the Neck + 2 Jerk Balance + 2 Jerk @5-6/10 RPE
2 Tall Push Jerk + 2 Split Jerk Behind the Neck + 2 Jerk Balance + 2 Jerk @5-6/10 RPE
*Focus on perfect technique.
**Rest as needed between sets.
Supinated Grip Bent Over Barbell Row + Strict Pull ups
10 Supinated Grip Bent Over Barbell Row + 10 Strict Pull Ups @7/10 RPE
10 Supinated Grip Bent Over Barbell Row + 10 Strict Pull Ups @7.5/10 RPE
8 Supinated Grip Bent Over Barbell Row + 8 Strict Pull Ups @8/10 RPE
8 Supinated Grip Bent Over Barbell Row + 8 Strict Pull Ups @8.5/10 RPE
5 Supinated Grip Bent Over Barbell Row + 5 Strict Pull Ups @9/10 RPE
*Rest as needed between sets.
**Add weight to Pull Ups if needed to hit the desired RPE.
***Score is the Barbell Row. Add weight (if added) of the Pull Ups in the notes.
Core:
100-150 Russian Twist
Metcon:
3 sets:
AMRAP 3 Minutes
12 Deadlifts (155/105)
9 Hang Cleans (155/105)
6 Push Jerks (155/105)
*Each round must remain unbroken
-rest 1 minute b/t sets-
Scaled:
3 sets:
AMRAP 3 Minutes
12 Deadlifts (135/95)
9 Hang Cleans (135/95)
6 Push Jerks (135/95)
*Each round must remain unbroken
-rest 1 minute b/t sets-
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