Kamp Lokal September 3, 2024

(NEW CYCLE WK 1 DAY 2)

Jerk Dip + Tall Jerk + Press in Split + Jerk

1 Jerk Dip + 1 Tall Jerk + 1 Press in Split + 1 Jerk @ 6/10 RPE

*Rest as needed between sets.

**Weight that allows you to do 3 perfect sets

Push Press + Push Jerk

5 Push Press + 5 Push Jerk @68-70% 1 RM Push Press

4 Push Press + 4 Push Jerk @73-75% 1 RM Push Press

3 Push Press + 3 Push Jerk @78-80% 1 RM Push Press

2 Push Press + 2 Push Jerk @83-85% 1 RM Push Press

1 Push Press + 1 Push Jerk @90-90+% 1 RM Push Press

*Rest as needed between sets.

Barbell Chinese Row + Elevated Plank Dumbbell Single Arm Row

7 Barbell Chinese Row @6-7/10 RPE + 14 Elevated Plank Dumbbell Single Arm Row (7 each side) @8-8.5/10 RPE

*Rest as needed between sets.

**Score is for Barbell Chinese Row. Dumbbell Single Arm Row weight in notes.

Metcon (30 min cap)

30 Deadlift (225/155)

2 Rope Climbs

30/20 Calorie Ski Erg

2 Rope Climbs

30 GHD Sit-ups

2 Rope Climbs

30 GHD Sit-ups

2 Rope Climbs

30/20 Calorie Ski Erg

2 Rope Climbs

30 Deadlift (225/155)

Scaled:

30 Deadlift (185/125)

1 Rope Climb

20/16 Calorie Ski Erg

1 Rope Climb

20 GHD Sit-ups

1 Rope Climb

20 GHD Sit-ups

1 Rope Climb

20/16 Calorie Ski Erg

1 Rope Climb

30 Deadlift (185/125)

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