Kamp Lokal Jul 20, 2026

Pause Power Clean + Power Clean

5 Sets

1 Pause Power Clean + 1 Power Clean @9+/10 RPE

*Pause at knee on the way up for 2 seconds.

**Rest 2 minutes between sets.

Back Squat

3 Back Squat @80% 1RM Back Squat

-Rest 2 minutes-

3 Back Squat @85% 1RM Back Squat

-Rest 2 minutes-

3 Back Squat @90% 1RM Back Squat

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!

Succesory Work

3 Sets

12-16 Sandbag on Shoulder Box Step Ups (6-8 per leg) @8.5+/10 RPE

*Rest 2 minutes between sets.

Glute/Hamstring Finisher

2-3 Sets

12-15 GHD Hip Extensions @7.5/10 RPE

-rest 1 min-

15 Gliding Leg Curls (use grips/straps to assist grip if needed) @7.5/10 RPE

-rest as needed between sets-

METCON: (Elizabeth)

For Time:

21-15-9

Power Clean (135/95)

Ring Dip

Time Cap: 10 minutes

Scaled:

21-15-9

Power Clean (115/80)

15-12-9

Ring Dip