Kamp Lokal September 7, 2024

(NEW CYCLE WK 1 DAY 6)

5 Narrow Grip Bench Press + 5 Bench Press @ 7/10 RPE

5 Narrow Grip Bench Press + 5 Bench Press @ 7.5/10 RPE

4 Narrow Grip Bench Press + 4 Bench Press @ 8/10 RPE

4 Narrow Grip Bench Press + 4 Bench Press @ 8.5/10 RPE

3 Narrow Grip Bench Press + 3 Bench Press @ 9/10 RPE

3 Narrow Grip Bench Press + 3 Bench Press @ 9/10 RPE

*Rest as needed between sets.

**Score the Narrow Grip Bench Press. Bench Press weight in notes.

Push Ups

50 Push Up (as fast as possible)

Weighted Pull + Strict pull + Banded Strict pull up

5 Sets

3 Weighted Pull Up + 6 Strict Pull Up + 9 Banded Strict Pull Up

*Rest as needed between sets.

**Score is the Weighted pull up weight.

***5th set is optional.

Metcon: (16 min total)

For time: 11 min cap

1600m Run

Then, at the 12-minute mark: (4 min cap)

50 yard sprint

50 yard bag carry (70/50)

75 yard sprint

75 yard bag carry (70/50)

100 yard sprint

*Sub any implement to get to 70/50 pounds total for Rx’d.

Scaled:

1600m Run

Then, at the 12-minute mark:

50 yard sprint

50 yard bag carry (50/30)

75 yard sprint

75 yard bag carry (50/30)

100 yard sprint

*Sub any implement to get to 50/30 pounds total for Rx’d