top of page

Kamp Lokal Aug 28, 2024

Writer's picture: Louie Fredric ChuaquicoLouie Fredric Chuaquico

10 Sets (1 Set every 90 Seconds)

1 Power Clean + 1 Push Jerk @70-80% 1RM Power Clean

*Focus on perfect technique


Front Rack Reverse Lunge

10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE

10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE

10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE

10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE

10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE

*Rest as needed between sets.

*Start around 65% and build to a heavy single for the day.


GHD Hip Extenstion + Copenhagen Plank (Core)

3 Sets

10 GHD Hip Extension w/10 Sec pause at the top of the last rep.

20 Copenhagen Plank (each side)


Metcon: (14 min cap)

3-6-9-12-15-18-21

Kettlebell Swings (53/35)

Box Jump Overs (24/20)


Scaled:

2-4-6-8-10-12-14

Kettlebell Swings (53/35)

Box Jump Overs (24/20)

32 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