Kamp Lokal Dec 1, 2025

Back Squat

5 Sets

3 Back Squat @82-87% 1RM Back Squat

*Rest as needed between sets.

Front Squat

10 Sets

3 Front Squat @87-92% 1RM Front Squat

*Rest as needed between sets.

Weighted Strict Pull Ups

Take 10 minutes (5 sets minimum) to establish a 5RM Weighted Strict Pull Up

-Then-

2x Max Strict Pull Up

*i.e. if 10 is your max set, do 20 in as few sets as possible. Take as many sets as you need to complete the rep count. It's not for time, just for volume. If you don't know where to start, do 25-35 total.

Core Work

2 Sets (Not for time)

25 Weighted Abmat Sit Up

1:00 Weighted Plank Clock Walk (Walk hands clock wise and then counter clock wise until the minute is up. Put a bumper plate on your back)

20 Kneeling Landmine Russian Twist (On both knees)

METCON:

AMRAP 12 Minutes

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

-rest 1:1 between sets-

Target Rounds: 6+

SCALED

AMRAP 12 Minutes

12 Deadlifts (115/80)

9 Hang Power Cleans (115/80)

6 Push Jerks (115/80)