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Kamp Lokal Mar 18, 2025

  • Writer: Mark Go
    Mark Go
  • Mar 17, 2025
  • 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

 
 
 

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