Kamp Lokal Jul 13, 2026

Pause Power Clean

5 Sets

1.1.1 Pause Power Clean @8.5/10 RPE

-rest 20 seconds between each rep and 2 minutes between sets-

*Note: each cluster set is 1 rep, rest 20 sec, 1 rep, rest 20 sec, 1 rep. Rest 2 min b/t sets.

**Pause for 1 second at knee on each rep.

Back Squat

10 Sets

4 Back Squat @72.5% 1RM Back Squat (OR RPE

7.5/10)

*Rest 2-3 minutes between sets.

NOTE: The percentages are challenging every other week for these back squats, but this is a classic strength progression that has been done by many athletes. Be sure to use your current true training max (NOT your all time max). If your current true training max is too difficult, then go off of RPE for today!

Successory Work

3 Sets

12-16 Front Rack Barbell Walking Lunge Steps @8.5-9+/10 RPE

-rest 30 seconds-

20 Weighted Calf Raises @8.5-9+/10 RPE

-rest 90-120 seconds between sets-

*Lunge should be at least 10lb heavier than two weeks ago - push this.

Quad Finisher

2 Sets

10 Patrick Step Ups (per leg) @7/10 RPE

-rest 15 seconds-

15-20 Banded Quadruped Leg Extensions

@7/10 RPE

-rest 60-90 seconds between sets-

METCON:

3-3-3-4 Minute AMRAP

20/16 Calorie Echo Bike

20 Dumbbell Snatch (50/35)

Max Distance Single Arm Overhead Walking Lunge (50/35)

*Rest 1 minute between sets.

Target Distance each set: 75+ft

Scaled:

3-3-3-4 Minute AMRAP

15/12 Calorie Echo Bike

20 Dumbbell Snatch (35/20)

Max Distance Single Arm Overhead Walking Lunge (35/20)

*Rest 1 minute between sets.