top of page
wix BG.png
Search

Kamp Lokal July 12, 2024

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Jul 11, 2024
  • 1 min read

Strength: Behind the neck pause rack jerk

2 Behind the Neck Pause Rack Jerk @ 55-60% 1RM Jerk

2 Behind the Neck Pause Rack Jerk @ 62-65% 1RM Jerk

2 Behind the Neck Pause Rack Jerk @ 68-70% 1RM Jerk

2 Behind the Neck Pause Rack Jerk @ 72-75% 1RM Jerk

2 Behind the Neck Pause Rack Jerk @ 78-80% 1RM Jerk

2 Behind the Neck Pause Rack Jerk @ 78-80% 1RM Jerk

2 Behind the Neck Pause Rack Jerk @ 78-80% 1RM Jerk


Core Work: 3 sets

3 Sets (Not for time)

10 Strict Toes to Bar

100m Farmers Carry (As heavy as possible)

20 Kettlebell Side Bends (Heavy)

30 Second Weighted Face Up Chinese Plank


Metcon (20 min cap)

1-2-3-4-5-6-7-8-9-10

Unbroken Strict Pull Up

1-2-3-4-5-6-7-8-9-10

Unbroken Strict Ring (OR Bar) Dips

*Rest as needed in between sets.

**Penalty for breaking: 10 burpee to bar



 
 
 

Recent Posts

See All
Kamp Lokal Nov 15, 2025

METCON: Teams of 2 100 Overhead Squats (75/55) 40 Synchro Toes to Bar 100 Front Squats (75/55) 20 Synchro Toes to Bar 100 Back Squats (75/55) 100ft Handstand Walk *Split all reps as desired except syn

 
 
 
Kamp Lokal Nov 14, 2025

Back Squat 10 Sets 3 Back Squat @73-78% 1RM Back Squat *Rest as needed between sets. Front Squat 5 Sets 3 Front Squat @78-83% 1RM Front Squat *Rest as needed between sets. Power Clean + Push Jerk 10 M

 
 
 
Hyrox Class Nov 14,2025

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soliders 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworms pushups 1 min pla

 
 
 

Comments

bottom of page