Kamp Lokal Apr 26, 2025

In The Hole Front Squat + Pause Bench Press + Pause Weighted Pull Ups

5 Giant Sets

5 In The Hole Front Squat* @70-75% 1RM Front Squat

5 Pause Bench Press** @75-80% 1RM Bench Press

5 Pause Weighted Pull Up***

*Height should be set where Hip crease is right at or below parallel. Starting in a full squat, focus on keeping the elbows high and core tight. Explode out of the hole, smooth transition down and reset after each rep.

**Pause for 3 seconds at the top of each rep.

***Pause for 3 seconds at the bottom of each rep.

****Rest as needed between sets.

METCON:

“Death By Back Squat”

Every Minute on the Minute:

Odd Minutes:

2 Back Squat (155/105)

*Add 2 reps every minute.

**CAN go from the rig.

Even Minutes:

8 Burpee Box Jump Over (30/24)

*Your score is "Time" BUT more time is better. So if you make it to 16 minutes you will beat someone who only made it to 14 minutes today.

Minimum minutes before scaling: through minute 10 (10 back squats and 8 burpee box jump overs)

SCALED:

“Death By Back Squat”

Every Minute on the Minute:

Odd Minutes:

2 Back Squat (135/95)

*Add 2 reps every minute.

**CAN go from the rig.

Even Minutes:

6 Burpee Box Jump Over (30/24)