Kamp Lokal Aug 3, 2026

Power Clean

4 Sets

1.1.1.1.1 Power Clean @8-8.5/10 RPE

*Rest 15 seconds between each rep and 2 minutes between sets.

*Note: Each cluster complex set is 1 power clean, rest 15 sec, 1 power clean, rest 15 sec, 1 power clean, rest 15 sec, 1 power clean, rest 15 sec, 1 power clean. Rest 2 min b/t sets.

Back Squat

5 Back Squat @80% 1RM Back Squat (OR RPE 8/10)

-rest 2 min-

5 Back Squat @85% 1RM Back Squat (OR RPE

8.5/10)

-rest 2 min-

5 Back Squat @90% 1RM Back Squat (OR RPE 9/10)

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

3 Kettlebell Front Rack Box Step Ups (each leg) (20")

@9.5/10 RPE

-rest 20 seconds-

20 Weighted Box Step Up (2x50/35) (20")

-rest 2-3 minutes between sets-

*Focus on KB step ups is HEAVY.

**Focus on DB step ups is SPEED.

Glute/Hammy Finisher

2-3 Sets

10-12 Barbell Hip Thrust @8/10 RPE

-rest 1 minute-

5-6 Slow and Controlled Nordic Curl Eccentrics

@8/10 RPE

-rest as needed between sets-

METCON:

5 Sets

AMRAP 2 Minutes

10 Lateral Burpee Over Bar

20 Air Squats

Max Power Cleans (155/105)

*Rest 1 minute between sets.

Target Reps each set: 15+ Power Cleans

Scaled:

5 Sets

AMRAP 2 minutes

7 Lateral Burpee Over Bar

14 Air Squats

Max Power Cleans (135/95)

*Rest 1 minute between sets.