Kamp Lokal September 17, 2024

(NEW CYCLE WK 3 DAY 2)

2 Tempo Strict Press + 3 Explosive Strict Press + 3 Tall Jerk + 3 Jerk Balance @5/10 RPE

2 Tempo Strict Press + 3 Explosive Strict Press + 3 Tall Jerk + 3 Jerk Balance @5/10 RPE

2 Tempo Strict Press + 3 Explosive Strict Press + 3 Tall Jerk + 3 Jerk Balance @5/10 RPE

2 Tempo Strict Press + 3 Explosive Strict Press + 3 Tall Jerk + 3 Jerk Balance @5/10 RPE

*Rest as needed between sets.

**Tempo Strict Press is 1:0:5:0 (1 second down, no pause, 5 seconds on the way up, no pause between reps). Explosive is no pause at the bottom and explode up.

Behind the neck split jerk + pause split jerk + split jerk

8 Sets (1 set every 1:30-2:00)

1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk

*Start at 55-60% 1RM Split Jerk and work up to 70-73%.

**3 second pause in the dip of the Pause Split Jerk.

Sets Percentage example:

1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 55-60% 1 RM Jerk

1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 55-60% 1 RM Jerk

1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 63-65% 1 RM Jerk

1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 63-65% 1 RM Jerk

1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 68% 1 RM Jerk

1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 66% 1 RM Jerk

1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 70-73% 1 RM Jerk

1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 70-73% 1 RM Jerk

Supinated Grip Barbell Row + Elevated Plank dumbbell single arm row

10 Pause Supinated Grip Barbell Row + 20 Elevated Plank Dumbbell Single Arm Row (10 each side) @6.5-7/10 RPE

8 Pause Supinated Grip Barbell Row + 16 Elevated Plank Dumbbell Single Arm Row (8 each side) @7.5/10 RPE

6 Pause Supinated Grip Barbell Row + 12 Elevated Plank Dumbbell Single Arm Row (6 each side) @8.5/10 RPE

5 Pause Supinated Grip Barbell Row + 10 Elevated Plank Dumbbell Single Arm Row (5 each side) @9/10 RPE

5 Pause Supinated Grip Barbell Row + 10 Elevated Plank Dumbbell Single Arm Row (5 each side) @9/10 RPE

*Rest as needed between sets.

**1 second pause at the top of Barbell Row.

Metcon:

For Time (18 min cap)

60 Calorie Ski

40 Hang Dumbbell Snatch (50/35)

20 Ring Muscle Ups

40 Hang Dumbbell Snatch (50/35)

60 Calorie Ski

Scaled: (18 min cap)

45 Calorie Ski

30 Hang Dumbbell Snatch (50/35)

15 Ring Muscle Ups

30 Hang Dumbbell Snatch (50/35)

45 Calorie Ski