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Kamp Lokal September 10, 2024

Writer's picture: Louie Fredric ChuaquicoLouie Fredric Chuaquico

(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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