top of page

Kamp LOKAL: April 9, 2024

Writer's picture: Louie Fredric ChuaquicoLouie Fredric Chuaquico

10 Minutes (one set every minute)

3 Low Hang Power Clean @65-70% 1RM Clean

*Touch and Go from below knee.

**Focusing on efficiency and speed.


12 Tempo Romanian Deadlift @60-65%

12 Tempo Romanian Deadlift @60-65%

12 Tempo Romanian Deadlift @60-65%

12 Tempo Romanian Deadlift @60-65%

*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.


Goblet Curtsy Step Down

15 Goblet Curtsy Step Down @7-8/10 RPE

15 Goblet Curtsy Step Down @7-8/10 RPE

15 Goblet Curtsy Step Down @7-8/10 RPE

*Rest 2 min between sets.

**The box height goal is to have the top of your knee cap there as a minimum height before you add load. ROM is more important than heavier loads


Metcon

AMRAP 15 Minutes

1-2-3-4

Rope Climbs

25-50-75-100ft Sled Push (180/145)

*After 4 Rope Climbs and 100ft sled go back to 1 and 25ft to start the sequence over!

Workout Description Video:


Scaled:

AMRAP 15 Minutes

1-2-3

Rope Climbs

25-50-75 Sled Push (145/125)

*After 3 Rope Climbs and 100ft sled go back to 1 and 25ft to start the sequence over!

56 views0 comments

Recent Posts

See All

Hyrox Class Feb 8, 2024

Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 10 Jumping airsquats 10...

LA Class Feb 8, 2024

Warm-up: 1 Round 2nd floor run 16 Alternating Warrior Squats 10 IYTS 10 Bodyweight cuban presses 10 Sprawls 5 Worlds greatest stretch...

LA Class Feb 7, 2024

Warm-up: 1 Round 10 Calorie Machine 10 IYTS 10 Tspine stretch 10 Squat Pass thrus 10 OHS Wrist prep Burgener snatch Strength: WEEK 4...

Comments


bottom of page