Kamp Lokal Mar 18, 2025

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