top of page
wix BG.png
Search

Kamp Lokal Mar 18, 2025

  • Writer: Mark Go
    Mark Go
  • Mar 17
  • 1 min read

DELOAD WEEK


3 Position Tall Clean

3 Sets

3 Position Tall Cleans @7/10 RPE

*Positions are 2in, 6in & full squat.


Power Clean

10 Sets (New set every minute)

1 Power Clean 70-80% 1RM Power Clean


Clean Deadlift

3 Sets

3 Clean Deadlift @100+% 1RM Clean Deadlift

*All reps done as singles.


Bench Press

5 Sets

3 Bench Press

*Rest as needed between sets.

**Move up in weight each set. Do not exceed 80% of you 1RM Bench Press


METCON:


5 Sets

10 Bench Press (155/105)

10 Strict Pull Ups


*Rest 1:1 between sets.


5 Sets (Not for time)

10 Barbell Curl

10 Barbell Skull Crushers


*Rest 1:00 between sets.

Time Cap Each Set: 1:45

 
 
 

Recent Posts

See All
Kamp Lokal Dec 10, 2025

Snatch + Hang Snatch + Snatch Snatch + Hang Snatch from Below the Knee + Snatch @70% 1 RM Snatch Snatch + Hang Snatch from Below the Knee + Snatch @70% 1 RM Snatch Snatch + Hang Snatch from Below the

 
 
 
LA Class Dec 10, 2025

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Good mornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep Monostructural: EMOM x 10 200/150m Row or Ski or 400m bike

 
 
 
Hyrox Class Dec 10, 2025

Basic Prehab/Activation (10 min) 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 30 Tibialis Raises 20m Heel walk 20m Ballet walks SAME AS

 
 
 

Comments

bottom of page