Kamp LOKAL: Dec 19, 2023

Louie Fredric Chuaquico
Dec 18, 2023
1 min read

Deadlift

5 Deadlift @ 7.5/10 RPE

4 Deadlift @ 8/10 RPE

3 Deadlift @ 8.5/10 RPE

3 Deadlift @ 9/10 RPE

*50ft Sled Push (heavy) after each set.

Metcon:

3 sets (5 min cap each set)

50 Double Unders

10 Sandbag Cleans (100/70)

50 Double Unders

20 Sandbag Squats (100/70)

-rest 1:1-

*Rx’d sub for Sandbag Cleans: Power Cleans (115/80)

*Rx’d sub for Sandbag Squats: Front Squats (115/80)

Scaled:

3 sets

35 Double Unders

7 Sandbag Cleans (100/70)

35 Double Unders

14 Sandbag Squats (100/70)

-rest 1:1-

*Rx’d sub for Sandbag Cleans: Power Cleans (115/80)

*Rx’d sub for Sandbag Squats: Front Squats (115/80)

Recent Posts

See All

Kamp Lokal Jul 14, 2026

Push Jerk 3 Sets 5 Push Jerk *Rest 2 minutes between sets. **Start at 8/10 RPE and build to a tough set of 5 by the last set. Bench Press Build to a 10RM Bench Press Successory Work 4 Sets 1 Weighted

Hyrox Class July 14, 2026

Basic Prehab/Activation 10 Cal Machine or 150m Run Air Runner 5/side Samson lunge pass thrus 10/side alternating scorpion stretch 10 IYTS 10 Scapula Pushups 20 Plank Shoulder taps 5 Inchworm pushups P

LA Class July 14, 2026

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall Stren

Comments