Kamp Lokal September 4, 2024

(NEW CYCLE WK 1 DAY 3)

Clean Lift off to 1” + Clean Pull + Clean

1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @60-68% 1RM Clean

1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @60-68% 1RM Clean

1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @60-68% 1RM Clean

1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @60-68% 1RM Clean

Clean Singles

7 Singles (1 rep every 90 seconds)

1 Clean

*Reps done @75-80% 1RM Clean.

**Reps 6 and 7 are optional.

Front Foot Elevated Reverse Lunge

10 Front Foot Elevated Reverse Lunge (5 each side) @7/10 RPE

10 Front Foot Elevated Reverse Lunge (5 each side) @7.5/10 RPE

10 Front Foot Elevated Reverse Lunge (5 each side) @8/10 RPE

10 Front Foot Elevated Reverse Lunge (5 each side) @8.5/10 RPE

10 Front Foot Elevated Reverse Lunge (5 each side) @9/10 RPE

GHD Hip Extension + Copenhagen Plank

3 Sets

10 GHD Hip Extension w/10 second pause at the top of the last rep.

20 Copenhagen Plank (each side)

“Triple 3” (50 min cap)

3000m Row

300 Double Unders

3 Mile Run (4830m)

Scaled:

“Triple 2”

2000m Row

200 Double Unders

2 Mile Run