top of page

Kamp Lokal July 24, 2024

Writer's picture: Louie Fredric ChuaquicoLouie Fredric Chuaquico

Strength:

10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats

10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats

10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats

10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats

10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats

*Jump AS HIGH AS YOU CAN for Jump Squats

**Rest 2 minutes between sets.


Strength:

5 Clean Pull @ 90-95% 1RM Clean + 7 Toe Elevated Tempo RDL @ 6-7/10 RPE

5 Clean Pull @ 90-95% 1RM Clean + 7 Toe Elevated Tempo RDL @ 6-7/10 RPE

5 Clean Pull @ 90-95% 1RM Clean + 7 Toe Elevated Tempo RDL @ 6-7/10 RPE

5 Clean Pull @ 90-95% 1RM Clean + 7 Toe Elevated Tempo RDL @ 6-7/10 RPE

5 Clean Pull @ 90-95% 1RM Clean + 7 Toe Elevated Tempo RDL@ 6-7/10 RPE

*Rest 2 minutes between sets.

**5th set is optional.

Metcon: (17 min cap)

10-20-30-40

Unbroken Kettlebell Swings (53/35)

40-30-20-10

Toes to Bar

*200m Run after each round


Scaled: 7-14-21-28

Unbroken Kettlebell Swings (53/35)

28-21-14-7

Toes to Bar

*200m Run after each round


66 views0 comments

Recent Posts

See All

Hyrox Class Feb 8, 2024

Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 10 Jumping airsquats 10...

LA Class Feb 8, 2024

Warm-up: 1 Round 2nd floor run 16 Alternating Warrior Squats 10 IYTS 10 Bodyweight cuban presses 10 Sprawls 5 Worlds greatest stretch...

LA Class Feb 7, 2024

Warm-up: 1 Round 10 Calorie Machine 10 IYTS 10 Tspine stretch 10 Squat Pass thrus 10 OHS Wrist prep Burgener snatch Strength: WEEK 4...

Comments


bottom of page