Kamp Lokal Jul 6, 2026

Block Power Clean

5 Sets

1.1.1 Block Power Clean (from knee) @8/10 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.

Back Squat

3 Sets

4 Back Squat @77.5% 1RM Back Squat (OR RPE

7.5-8)

4 Back Squat @82.5% 1RM Back Squat (OR RPE

8-8.5)

4 Back Squat @87.5% 1RM Back Squat (OR RPE

8.5-9)

*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

10-12 Front Rack Barbell Box Step Ups (per leg)

@8.5+/10 RPE

*Rest 2 minutes between sets.

Finisher

3 Sets

10 Tempo Banded Hip-Resisted RDL @7/10 RPE

*Tempo is 2020 (2 seconds down, no pause, 2 seconds up, no pause). Keep constant tension.

-rest 30 seconds-

15 Gliding Leg Curls @7/10 RPE

*Use grips/straps to assist grip if needed.

-rest 60-90 seconds between sets-

METCON:

For Time:

400m Run

15 Bar Muscle Ups*

400m Run

12 Bar Muscle Ups*

400m Run

9 Bar Muscle Ups*

*Bar Muscle Ups should be done unbroken. There is a 200m Penalty Run each time you do break.

Time Cap: 16 minutes

Scaled:

For Time:

400m Run

12 Bar Muscle Ups*

400m Run

9 Bar Muscle Ups*

400m Run

6 Bar Muscle Ups*

*Bar Muscle Ups should be done unbroken. There is a 200m Penalty Run each time you do break.