Kamp LOKAL: April 16, 2024
- Louie Fredric Chuaquico
- Apr 15, 2024
- 1 min read
BBG:
5 Minute (every minute on the minute)
3 Low Hang Power Clean from below knee - 65-70% 1RM Clean
-directly into-
5 Minute (every minute on the minute)
2 Low Hang Power Clean from below knee - 70-75% 1 RM Clean
*Touch and Go from below knee.
**Focusing on efficiency and speed.
Tempo RDL
8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%
*Rest 3 Min between sets w/:30 Hip Flexor Band Stretch
**Tempo is 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
***Build off feel. Keep a little in the tank.
10 Dumbbell Deficit Curtsy Lunge @7-8/10 RPE
10 Dumbbell Deficit Curtsy Lunge @7-8/10 RPE
10 Dumbbell Deficit Curtsy Lunge @7-8/10 RPE
*Show good control and feel the glute working.
**Push load here.
Metcon: For Time 13 min cap
15-12-9-6-3
Devil Press (2x50/35)
30-24-18-12-6
GHD Sit Ups
Workout Description Video:
Scaled:
For Time
15-12-9-6-3
Devil Press (2x40/25)
21-18-15-12-9
GHD Sit Ups
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