Kamp Lokal September 28, 2024
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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