Kamp Lokal Apr 17, 2026

Pause Front Squat

3 Pause Front Squat @65% 1 RM Front Squat

2 Pause Front Squat @70% 1RM Front Squat

1 Pause Front Squat @75% 1 RM Front Squat

3 Pause Front Squat @70% 1RM Front Squat

2 Pause Front Squat @75% 1RM Front Squat

1 Pause Front Squat @80% 1 RM Front Squat

3 Pause Front Squat @75% 1 RM Front Squat

2 Pause Front Squat @80% 1RM Front Squat

1 Pause Front Squat @85% 1RM Front Squat

*Rest as needed between sets.

**Pause for 3 seconds in the bottom of the squat.

Dumbbell Bench Press

5 Dumbbell Bench Press @5/10 RPE

4 Dumbbell Bench Press @6/10 RPE

3 Dumbbell Bench Press @7/10 RPE

5 Dumbbell Bench Press @6/10 RPE

4 Dumbbell Bench Press @7/10 RPE

3 Dumbbell Bench Press @8/10 RPE

5 Dumbbell Bench Press @7/10 RPE

4 Dumbbell Bench Press @8/10 RPE

3 Dumbbell Bench Press @9/10 RPE

*Rest as needed between sets.

Accessory Work

9 Sets

3 Strict Pull Up

*Rest as needed between sets.

**If 9 is too many sets, cut down to 5.