Kamp Lokal Apr 29, 2025

METCON:

5 sets (1 set every 5 minutes)

30/24 Calorie Echo Bike

30/24 Calorie Ski (OR Row)

*Repeat from April 30, 2024.

Time Cap each set: 4 minutes

SCALED:

5 sets (1 set every 5 minutes)

25/20 Calorie Echo

25/20 Calorie Ski (OR Row)

Accessory

4 Sets:

7 Goblet Hold Lateral Step Ups (each leg) (53/35)

5x [1 Single Leg Kettlebell Deadlift + 1 Single Arm Row] (each side) @6/10 RPE

40 Calf Raise (weighted if you’re strong here)

*Log weight and height in notes.

**Rest as needed between sets.

Hang Muscle Clean + Hang Power Clean to Parallel + Tall Clean

3 Sets

3 Hang Muscle Clean + 3 Hang Power Clean to Parallel + 3 Tall Clean @5/10 RPE

*Rest as needed between sets.

**Work on not letting the barbell crash!

SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency.

Clean

3 Clean @68% 1RM Clean

2 Clean @72% 1RM Clean

1 Clean @75% 1RM Clean

2 Clean @72% 1RM Clean

2 Clean @75% 1RM Clean

1 Clean @82% 1RM Clean

1 Clean @80% 1RM Clean

1 Clean @83% 1RM Clean

1 Clean @85% 1RM Clean

1 Clean @88-90% 1RM Clean

1 Clean @88-90% 1RM Clean

1 Clean @88-90% 1RM Clean

*Rest as needed between sets.

Back Squat

5 Back Squat

5 Back Squat

5 Back Squat

3 Back Squat

3 Back Squat

3 Back Squat

1 Back Squat

1 Back Squat

1 Back Squat

1 Back Squat

1 Back Squat.

*Rest as needed between sets.

**Start at 65% for the first set of 5 and then continue to build in weight. Work up to a heavy single for the day.