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Kamp LOKAL: April 20, 2024

Writer's picture: Louie Fredric ChuaquicoLouie Fredric Chuaquico

BBG:

3 High Block Clean @70-80% 1RM Clean

3 High Block Clean @70-80% 1RM Clean

3 High Block Clean @70-80% 1RM Clean

3 High Block Clean @70-80% 1RM Clean

*Rest 2-3 min between sets.

**Focusing on speed under and staying connected to bar with upper body. Not letting bar crash down.

***Block height should be set so you are cleaning from your high hip position (aka high hang).


BBG:

8 Tempo Front Squat @65-72.5%

8 Tempo Front Squat @65-72.5%

8 Tempo Front Squat @65-72.5%

8 Tempo Front Squat @65-72.5%

*12 Banded Clam Shell (each side) after each set.

**Rest 3 Min between sets.

***Tempo: 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.


Accessory:

20 Dumbbell Death March @7-8/10 RPE

20 Dumbbell Death March @7-8/10 RPE

20 Dumbbell Death March @7-8/10 RPE

*Rest 2-3 Min between sets .

**Feel hamstrings and glutes working.


Metcon

For Time: 25 min cap

120 Double Unders

6 Rope Climbs

6 Squat Snatch (165/115)

-straight into-

2 Rounds

60 Double Unders

3 Legless Rope Climbs

3 Squat Snatch (185/125)

-straight into-

3 Rounds

40 Double Unders

1 L-Sit to Regular Rope Climb

1 Squat Snatch (205/145)


scaled: 25 min cap

For Time:

80 Double Unders

4 Rope Climbs

6 Squat Snatch (135/95)

-straight into-

2 Rounds

40 Double Unders

2 Legless Rope Climbs

2 Squat Snatch (155/105)

-straight into-

3 Rounds

20 Double Unders

1 L-Sit Pull to Stand to Rope Climb

1 Squat Snatch (165/115)

Rope climb alternatives:


Workout Description Video:


ROPE CLIMB ALTERNATIVES

• Rope Climbs = 4 Toes to Bar for 1 Rope Climb

• Legless Rope Climb = 4 Strict Pull Up OR Chin Ups for every 1

• L-Sit to Regular Rope Climb = 3 L-Sit Chin Ups/Pull Ups for every 1


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