top of page
wix BG.png
Search

Kamp Lokal Aug 28, 2024

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Aug 27, 2024
  • 1 min read

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)

 
 
 

Recent Posts

See All
Kamp Lokal Jul 11, 2026

Tempo Strict Press 4 Sets 6 Tempo Strict Press @9+/10 RPE *Tempo is 51X3 (5 seconds down, 1 second pause, explode up, 3 second pause). **Rest 2 minutes between sets. ***Accumulate all working sets w

 
 
 
Hyrox Class July 10,2026

Warm-up: 20 90/90 Hip Switches 10/side Warrior Squats 10 Seal to downdog 10 Passthrus 10 PVC OHS 10 Jumping Airsquats BLOCK 1: E2MOM x 5 12/10 Cal bike or 500/400m Bike Erg Remaining time: ODD: MAX WA

 
 
 
Kamp Lokal Jul 10, 2026

Pause Snatch Balance 6 Sets 2 Pause Snatch Balance @75-80% 1 RM Snatch *Pause for 3 seconds in the bottom of squat. **Rest as needed between sets. Squat Clean + Split Jerk 4 Sets 2 Clean & 1 Jerk @7

 
 
 

Comments

bottom of page