Kamp Lokal September 30, 2024

(NEW CYCLE WK 5 DAY 1)

5 Power Snatch + 1 Pause Overhead Squat @70-75% 1 RM Power Snatch

3 Power Snatch + 1 Pause Overhead Squat @75-80% 1 RM Power Snatch

1 Power Snatch + 1 Pause Overhead Squat @80-85% 1 RM Power Snatch

5 Power Snatch + 1 Pause Overhead Squat @75-80% 1 RM Power Snatch

3 Power Snatch + 1 Pause Overhead Squat @80-85% 1 RM Power Snatch

1 Power Snatch + 1 Pause Overhead Squat @85-90+% 1 RM Power Snatch

*Power Snatch all done as singles. After last Power Snatch of each set 1 Overhead Squat with a 3 second pause at the bottom.

**Rest as needed between sets.

Tempo Front Squat + 1 1/4 Front Squat + Front Squat

1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE

1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE

1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE

1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE

1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE

1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE

*Tempo is 5311 (5 seconds down, 3 second pause, 1 second up and 1 second pause before next rep)

**Rest as needed between sets.

6 Sets

1 Front Squat

*Start at 80% 1RM Front Squat and build up..

Metcon: 4 Min cap each set

2 Sets:

30/24 Calorie Row

23/18 Cal Bike or 18/14 Echo

-rest 1:1-

2 Rounds

15/12 Calorie Row

11/9 Cal Bike or 9/7 echo

-rest 1:1-

3 Rounds

10/8 Calorie Row

8/6 Cal Bike or 6/5 Cal Echo bike

-rest 1:1 b/t sets-