Kamp Lokal Jan 5, 2026

Successory

3 Sets

10 Straight Arm Banded Lat Pull Down

12 Banded Glute Bridge w/1 second hold at the top of each rep.

:30 Hollow Rock Hold

*Rest as needed between sets.

Back Squat

5 Back Squat @50% 1RM Back Squat

3 Back Squat @60% 1RM Back Squat

2 Back Squat @70% 1RM Back Squat

2 Back Squat @80% 1RM Back Squat

1 Back Squat @85% 1RM Back Squat

1 Back Squat @90% 1RM Back Squat

1 Back Squat @Heavy for the day

*Rest as needed between sets.

Metcon:

4 Sets

12/10 Calorie Echo Bike

24 GHD Sit Ups

24 Wall Balls (20/14)

12/10 Calorie Echo Bike

-rest 1:1 between sets-

-rest 5 minutes after last set-

Build to heavy hang snatch in 10 minutes or less.

Time Cap each set: 5 minutes

Scaled:

4 Sets

10/8 Calorie Echo Bike

18 GHD Sit Ups

18 Wall Balls (20/14)

10/8 Calorie Echo Bike

-rest 1:1 between sets-

-rest 5 minutes after last set-

Build to heavy hang snatch in 10 minutes or less