Kamp Lokal September 18, 2024

(NEW CYCLE WK 3 DAY 3)

Clean Deadlift to Mid Thigh + Floating Clean Pull + Clean

1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 2 Clean @70-80% 1RM Clean

*Rest as needed between sets.

**Pause for 1 second at the top of Clean Deadlift to Mid Thigh.

Clean

5 Sets (1 set of 90 seconds)

1 "PERFECT" Clean @83-90% 1RM Clean

Dumbbell Bulgarian Split Squat

14 Double Dumbbell Bulgarian Split Squats (8 each side) @7/10 RPE

10 Double Dumbbell Bulgarian Split Squats (5 each side) @7.5/10 RPE

8 Double Dumbbell Bulgarian Split Squats (4 each side) @8/10 RPE

8 Double Dumbbell Bulgarian Split Squats (4 each side) @8.5/10 RPE

6 Double Dumbbell Bulgarian Split Squats (3 each side) @9/10 RPE

*Rest as needed between sets.

Single Leg Romanian Deadlift + Nordic Hamstring Curls

3 Sets:

20 Single Leg Dumbbell RDL (10 each side) @6.5-7/10 RPE

5-7 Nordic Hamstring Curls

*Rest as needed between sets.

**Score is the weight of the RDLs.

Metcon:

“Otis”

AMRAP 15 minutes

1-2-3-4-5-6-7-8-9-10…

Back Squat (1.5x bodyweight)

Shoulder Press (.75x bodyweight)

Deadlift (1.5x bodyweight)

*Start with 1 rep each. Increase each by 1 rep per round.

Scaled; “Otis”

AMRAP 15 minutes

1-2-3-4-5-6-7-8-9-10…

Back Squat (bodyweight)

Shoulder Press (1/2 bodyweight)

Deadlift (bodyweight)

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