Bench Press  7, 5, 3, 1 Repetitions (Tempo Training)

Rest as needed then,

Complete One “Sprint Round” For Time:

Kettlebell Swing, 50 Repetitions (53lb. / 35lb.)
400 Meter Run
Pull-up, 30 Repetitions (Advanced Athletes / Blue & Purple Belt = Ring Pull-ups)

Note: On the Bench Press, we will be utilizing “Tempo Training” methodology. From the start position off the rack, descend to the bottom position on a 3 second count. Hold the bottom position for 1 second (keeping tension – the barbell does NOT “rest” on the chest), and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat for the required number of repetitions. For the “Sprint Round” blast through this triplet, with maximum speed and intensity. Special attention to the CAMP Belt Ranking recommendations on the Pull-up. As we progress in CAMP, there will be specific weights, repetitions, and recommendations based on belt / rank.

CAMP Test & Promotion is October 13, 2018