Kamp Lokal September 9, 2024

(NEW CYCLE WK 2 DAY 1)

Wave 1

3 Power Clean @75% 1RM Power Clean

2 Power Clean @78% 1RM Power Clean

1 Power Clean @80% 1RM Power Clean

Wave 2

3 Power Clean @75-78% 1RM Power Clean

2 Power Clean @80% 1RM Power Clean

1 Power Clean @83-85% 1RM Power Clean

Wave 3

3 Power Clean @80% 1RM Power Clean

2 Power Clean @83-85% 1RM Power Clean

1 Power Clean @88-90% 1RM Power Clean

*Rest as needed between waves.

Pause Front Squat + Front Squat

1 Pause Front Squat + 2 Front Squat @65-68% 1RM Front Squat

1 Pause Front Squat + 2 Front Squat @70-73% 1RM Front Squat

1 Pause Front Squat + 2 Front Squat @75% 1RM Front Squat

*Rest as needed between sets.

**Pause Front Squat is 3 Seconds in the bottom.

Clean Pull

5 Clean Pulls from Above the Knee @90-95% 1RM Clean

*Rest as needed between sets.

**Deadlift the bar up and then go down to the hang above the knee.

***Use straps if needed.

Metcon:4 Sets: 9 min 30 cap men 10 min cap women

Ski 500m

-Rest 1 minute-

Row 500 meters

-Rest 2 minutes-

Bike Erg 1000 meters

-Rest 3 minutes b/t sets-

*If you are short on time, or intensity drops, then perform 3 sets and score your slowest set twice!

Scaled:

4 Sets:

Ski 400m

-Rest 1 minute-

Row 400 meters

-Rest 2 minutes-

Bike Erg 800 meters

-Rest 3 minutes b/t sets-

Recent Posts