Kamp Lokal Jun 20, 2026

Banded Deadlift

5 Sets

4 Banded Deadlifts

*Rest 2 minutes between sets.

**Medium band thickness. Start around 50-60% 1RM Deadlift and build slow each set. No loss in speed or positions.

Quad Finisher

3 Sets

8 Dumbbell 1-1/4 Split Squat (per side)

*no lock at top, maintain constant tension/movement

-rest 1 minute-

8-10 Tempo Kettlebell Goblet Cyclist Squats

*Tempo is 30X0 (3 seconds down, no pause, explode up, no pause)

**Controlled descent. High speed up, no rest at top, heels elevated to challenge quads.

-straight into-

1 Minute Max Banded Leg Extensions

*Goal is 15-20 reps.

**If you have access to a Seated Leg Extension Machine, use that instead of Banded Leg Extension.

-rest as needed between sets-

Accessory Work

3 Sets

100ft unbroken Sandbag Carry (heavy)

Max set unbroken Matador Dip

100ft unbroken Farmers Carry (heavy)

Max set unbroken Glute Ham Hollow Hold (cap at 60 seconds)

*Rest 2 minutes with active recovery bike/row/ski.

METCON:

5 Rounds

10 Deadlift (275/185)

20 Push Ups

Time Cap: 10 minutes

Scaled:

5 Rounds

10 Deadlift (255/175)

16 Push Ups