Kamp Lokal September 23, 2024

(NEW CYCLE WK 4 DAY 1)

3 Sets

3x (1 Clean Pull + 1 Power Clean) @70-75% 1RM Power Clean

3 Sets

2x (1 Clean Pull + 1 Power Clean) @78-85% 1RM Power Clean

4 Sets

1 Clean Pull + 1 Power Clean @88-90+% 1RM Power Clean

*Rest as needed between sets

Front Squats:

30 Front Squats @75/55lb

20 Front Squats @115/85lb

10 Front Squats @155/105lb

*Rest 2 minutes between sets.

**Weight is what is prescribed for male/female.

-Then-

1 Front Squat @60% 1RM Front Squat

1 Front Squat @70% 1RM Front Squat

1 Front Squat @75% 1RM Front Squat

1 Front Squat @80% 1RM Front Squat

1 Front Squat @85% 1RM Front Squat

1 Front Squat @85-88% 1RM Front Squat

1 Front Squat @85-88% 1RM Front Squat.

Pendlay Row:

10 Pendlay Row @6/10 RPE

8 Pendlay Row @6.5/10 RPE

8 Pendlay Row @7/10 RPE

8 Pendlay Row @7.5/10 RPE

6 Pendlay Row @8/10 RPE

*Rest as needed between sets.

Roller Coaster:

5 Sets

AMRAP 3 minutes

30/24 Calorie Echo Bike

Max Calorie Ski

-rest 3 minutes between sets-

Scaled:

5 Sets

AMRAP 3 minutes

20/16 Calorie Echo Bike

Max Calorie Ski

-rest 3:00 between sets-