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Kamp Lokal September 28, 2024

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Sep 27, 2024
  • 1 min read

(NEW CYCLE WK 4 DAY 6)

5 Wide Grip Bench Press @7.5/10 RPE + 10 Ring or Bar Dip

5 Wide Grip Bench Press @7.5/10 RPE + 10 Ring or Bar Dip

4 Wide Grip Bench Press @8/10 RPE + 8 Ring or Bar Dip

4 Wide Grip Bench Press @8/10 RPE + 8 Ring or Bar Dip

3 Wide Grip Bench Press @9/10 RPE + 6 Weighted Ring or Bar Dip

3 Wide Grip Bench Press @9/10 RPE + 6 Weighted Ring or Bar Dip


3 Sets

10 Narrow Push Up + 10 Push Up + 10 Wide Push Up

*Rest as needed between sets.

**Perfect reps.


3-4 Sets

10 Kneeling Barbell Bicep Curl + 20 Alternating Dumbbell Hammer Curl (10 each side)

*Rest as needed between each set.

**Score Bicep Curl and put Dumbbell Hammer Curl weights in notes


Metcon: 13 min cap

25ft Dumbbell Front Rack Walking Lunge (2x70/50)

25 Shoulder Press (95/65)

25ft Dumbbell Front Rack Walking Lunge (2x70/50)

20 Shoulder Press (95/65)

25ft Dumbbell Front Rack Walking Lunge (2x70/50)

15 Shoulder Press (95/65)

25ft Dumbbell Front Rack Walking Lunge (2x70/50)

10 Shoulder Press (95/65)

25ft Dumbbell Front Rack Walking Lunge (2x70/50)

5 Shoulder Press (95/65)

25ft Dumbbell Front Rack Walking Lunge (2x70/50)


Scaled:

25ft Dumbbell Front Rack Walking Lunge (2x50/35)

25 Shoulder Press (75/55)

25ft Dumbbell Front Rack Walking Lunge (2x50/35)

20 Shoulder Press (75/55)

25ft Dumbbell Front Rack Walking Lunge (2x50/35)

15 Shoulder Press (75/55)

25ft Dumbbell Front Rack Walking Lunge (2x50/35)

10 Shoulder Press (75/55)

25ft Dumbbell Front Rack Walking Lunge (2x50/35)

5 Shoulder Press (75/55)

25ft Dumbbell Front Rack Walking Lunge (2x50/35)

 
 
 

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