Kamp Lokal Jul 15, 2026
- Mark Go
- 10 hours ago
- 1 min read
Pause Squat Snatch + Tempo Overhead Squat
6 Sets
1.1 Below Knee Pause Squat Snatch + 2 Tempo Overhead Squat @ 75-80% 1RM Snatch
*Rest 20 seconds between each rep and 2 minutes between sets.
Notes:
Each cluster complex set is 1 pause snatch, rest 20 sec, 1 pause snatch, 2 tempo OHS. Rest 2 min b/t sets.
-Pause for 2 sec with bar below knee caps on each snatch rep to reinforce good tension in lats and posterior chain
Move slowly and deliberately on overhead squat at 42X1 tempo (4 seconds down, 2 seconds pause, explode up, 1 second pause at top)
Tempo Deficit Sumo Deadlift
4 Sets
6 Tempo Deficit Sumo Deadlift @9+/10 RPE (heavier than two weeks ago)
*Tempo is 21X1 (2 seconds down, 1 second pause, explode up, 1 second pause)
**2-inch deficit
Successory Work
3 Sets
6 Sandbag to Shoulder @8+/10 RPE
100ft Sandbag Bear Hug Carry @ same weight as above
100ft Sled Push @8/10 RPE
*Rest 2-3 minutes between sets.
Core Finisher
3 Rounds (For Quality)
10 Strict Toes to Bar
30 second Side Plank (each side)
10 Weighted Hip Extensions
15 V-Ups
METCON:
For Time:
800m Run
150 Double Unders
600m Run
100 Double Unders
400m Run
50 Double Unders
200m Run
Time Cap: 20 minutes
Scaled:
For Time:
600m Run
100 Double Unders
400m Run
50 Double Unders
200m Run
25 Double Unders
200m Run