Kamp Lokal Jun 23, 2025
- Mark Go
- Jun 22
- 1 min read
Power Clean from Blocks
5 Sets
3 Power Clean from Blocks @ 60-65% 1 RM Power Clean
*Rest as needed between sets.
**Bar should be set up right above the knee.
***Focus on speed/position!
Note: If you don't have blocks do Hang Power Clean from above the knee.
Sumo Deadlift
EMOM For 10 minutes:
3 Sumo Deadlift
*Start around 65% and build until you establish a 3 RM Sumo Deadlift for the day
Successory
3 Sets
10-12 Dumbbell Single Leg RDL (each leg) @8-8+/10 RPE
10 Pause Double Dumbbell Row @8-8+/10 RPE
*Rest as needed between sets.
**Pause Double Dumbbell Row: Squeeze at the top of each rep for 2 seconds.
Finisher
3 Sets
20 Banded Hamstring Curls @6-7/10 RPE
10 Banded Glute Bridges @6-7/10 RPE
*Rest as needed between sets.
*Banded Glute Bridge :Squeeze your glutes at the top of each rep for 3 seconds.
METCON:
3 sets @ consistent 70-80% intensity:
AMRAP 5 minutes
4 Strict Handstand Push Ups
8 Power Cleans (135/95) in singles
12 Calorie Echo Bike
-rest 3 minutes b/t sets-
Target Rounds each set: 3+ rounds
SCALED:
3 sets @ consistent 70-80% intensity:
AMRAP 5 minutes
3 Strict Handstand Push Ups
6 Power Cleans (135/95) in singles (OR 8 at 115/80)
9 Calorie Echo Bike
-rest 3 minutes b/t sets-
Comments