top of page

Kamp LOKAL: Jan 03, 2024

Writer's picture: Louie Fredric ChuaquicoLouie Fredric Chuaquico

3 Position Power Clean + 2 Push Jerk @ 60% 1 RM Clean and Jerk

3 Position Power Clean + 2 Push Jerk @ 65% 1 RM Clean and Jerk

3 Position Power Clean + 1 Push Jerk @ 70% 1 RM Clean and Jerk

3 Position Power Clean + 1 Push Jerk @ 73% 1 RM Clean and Jerk

3 Position Power Clean + 1 Push Jerk @ 73+% 1 RM Clean and Jerk


Metcon:

AMRAP 14 Minutes

14/11 Calorie Ski (OR Row)

14 Deadlifts (185/125)

28 Crossovers

Scaled:

AMRAP 14 Minutes

11/9 Calorie Ski (OR Row)

11 Deadlifts (185/125) (OR 14 @ 155/105)

22 Crossovers (OR 22 Double Unders)


Session 2:

4 rounds (18 min cap)

10 Bar Muscle Ups

30 Double Unders

15 Strict Handstand Push Ups

30 Double Unders

20 GHD Sit Ups

30 Double Unders


Scaled (18 min cap)

4 rounds

8 Bar Muscle Ups

24 Double Unders

12 Strict Handstand Push Ups

24 Double Unders

16 GHD Sit Ups

24 Double Unders


87 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