Kamp Lokal Aug 10, 2026

Power Clean + Squat Clean

5 Sets

1.1 Power Clean + 1 Squat Clean @9/10 RPE

*Rest 15 seconds between cluster reps and 2 minutes between sets.

*Note: Each cluster complex set is 1 Power Clean, rest 15 seconds, 1 Power Clean, 1 Squat Clean, rest 2 minutes and repeat.

Back Squat

10 Sets

5 Back Squat @75% 1RM Back Squat (OR RPE

7.5/10)

*Rest 2-3 minutes between sets.

NOTE: The percentages are challenging every other week for these back squats, but this is a classic strength progression that has been done by many athletes. Be sure to use your current true training max (NOT your all time max). If your current true training max is too difficult, then go off of RPE for today!

Successory Work

3 Sets

10-14 Sandbag on Shoulder Walking Lunge Steps

@9+/10 RPE

-rest 30 seconds-

15 Deficit Weighted Calf Raises @9+/10 RPE

-rest 90-120 seconds between sets-

Quad Finisher

2 Sets

10 Dumbbell Suitcase Split Squat (each side) - no lock at top, constant tension/movement @8/10 RPE

-rest 1 minute-

12-15 Banded Seated Leg Extension @8/10 RPE

-rest as needed between sets-

METCON:

6 Sets

AMRAP 2 Minutes 4-8-12-16-20....

Dumbbell Front Squat (2x50/35)

2-4-6-8-10....

Burpee Box Get Over (42/36)

*Rest 1 minute between sets.

**Pick up where you left off each AMRAP.... so if you finished the set of 16-8 on set 1, start set 2 on the set of 20-10 and continue the pattern.

Target Reps each set: 40+

Scaled:

6 Sets

AMRAP 2 Minutes 3-6-9-12-15....

Dumbbell Front Squat (2x35/25)

2-4-6-8-10....

Burpee Box Get Over (36/30)

*Rest 1 minute between sets.

**Pick up where you left off each AMRAP.... so if you finished the set of 12-8 on set 1, start set 2 on the set of 15-10 and continue the pattern.