Kamp Lokal Jul 21, 2025

Power Clean from Blocks

10 Sets

2 Power Clean from Blocks @75-80+% 1RM Power Clean

*Bar set up at mid thigh.

**Rest as needed between sets.

Deficit Kettlebell Sumo Deadlift

5 Sets

10 Double Kettlebell 2in Deficit Sumo Deadlift @8-8+/10 RPE

*Rest as needed between sets.

Successory

3 Sets

6 Goblet Hold Cossack Squats (each side) @8-9/10 RPE

10 B-Stance Single-Arm Dumbbell Row (each arm) @8-9/10 RPE

*Rest as needed between sets.

Strength Finisher

3 Sets:

10 Tempo Seated Good Mornings @7-8/10 RPE (41X1)

:30 Banded Glute Bridge Heel Pull

*Tempo is 41X1 (4 seconds down, 1 second pause, explode up, 1 second pause before next rep)

**Rest as needed between sets.

METCON:

2 Sets:

AMRAP 5 Minutes

10 Deadlift (95/65)

10 Hang Power Cleans (95/65)

10/8 Calorie Bike Erg

-rest 2 minutes-

AMRAP 5 Minutes

10 Front Squat (95/65)

10 Shoulder to Overhead (95/65)

10/8 Calorie Ski (OR Row)

-rest 2 minutes b/t sets-

Target Reps each set: 90+ Reps (3+ Rounds)

SCALED:

2 Sets:

AMRAP 4 Minutes

10 Deadlift (75/55)

10 Hang Power Clean (75/55)

8/6 Calorie Bike Erg

-rest 2 minutes-

AMRAP 4 Minutes

10 Front Squat (75/55)

10 Shoulder to Overhead (75/55)

8/6 Calorie Ski (OR Row)

-rest 2 minutes b/t sets-