top of page

Kamp Lokal Jan 22, 2024

Writer's picture: Louie Fredric ChuaquicoLouie Fredric Chuaquico

Dumbbell Complex

3 Sets

5 Right Arm Dumbbell Hang Snatch + 5 Right Arm Dumbbell Overhead Squat @6/10 RPE

-Directly Into-

5 Left Arm Dumbbell Hang Snatch + 5 Left Arm Dumbbell Overhead Squat @6/10 RPE

*Rest as needed between sets.


Snatch:

3 Sets

1 Snatch @65-70% 1RM Snatch


3 Sets

1 Snatch @70-75% 1RM Snatch


3 Sets

1 Snatch @75-80% 1RM Snatch


3 Sets

1 Snatch (As heavy as possible)

*Don’t worry about hitting specific numbers, just hit a heavy stimulus!


**Rest 60-90 seconds in between sets.

Accessory:

3 Sets

5x (1 Barbell Back Rack Good Morning + 2 Barbell Back Rack Cossack Squat @5-6/10 RPE

7 Double Dumbbell Russian Step Ups (each side) @6-6.5/10 RPE

20 Lateral Ski Hops

-Rest 60-90 seconds in between each set-


Metcon:

3 Sets:

AMRAP 6 Minutes

7 Power Snatches (115/80)

14/11 Calorie Row (OR Ski)

48 Double Unders

-rest 2 minute b/t sets-


Scaled:

3 Sets:

AMRAP 6 Minutes

7 Power Snatches (95/65)

11/8 Calorie Row (OR Ski)

35 Double Unders

-rest 2 minute b/t sets-

27 views0 comments

Recent Posts

See All

Hyrox Class Feb 17,2024

Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10 Alternating V-ups 10...

LA Class Feb 17, 2024

Warm-up: (10 min) 20/ 90/90 Hipswitch 10 Cat cows 10 Firehydrants 5/side WGS 10 Sprawls 10 alternating reverse lunges 10 Jumping...

Hyrox Class Feb 15, 2024

Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 10 Jumping airsquats 10...

Comments


bottom of page