top of page
wix BG.png
Search

Kamp Lokal Mar 22, 2025

  • Writer: Mark Go
    Mark Go
  • Mar 21, 2025
  • 1 min read

DELOAD WEEK


Snatch

Slowly build up to a single Snatch @70-80% 1RM Snatch


-Then-


5 Sets

1 PERFECT Snatch @70-80% 1RM Snatch

*Rest as needed between sets.


Clean & Jerk

Slowly build up to 1 Clean and Jerk @70-80% 1RM Clean & Jerk


-Then-


5 Sets

1 PERFECT Clean & Jerk @70-80% 1RM Clean & Jerk

*Rest as needed between sets.


Accessory Work

3 Sets

15 GHD Hip Extension

5 Light Windmill (each side)

10 Heel Elevated Step Back Lunge

5 Seated Box Jump


METCON:


5 Sets

5 Ring Muscle Ups

10 Wall Facing Strict Handstand Push Ups

15 Shuttle Runs (50ft)

15 Pistols


*Rest 1:1 between sets.

Time Cap Each Set: 4 mins

 
 
 

Recent Posts

See All
Kamp Lokal Jan 10, 2026

Metcon: 4 Rounds 40 Calorie Bike Erg (OR 400m Run OR any machine) 40 Toes to Bar (OR Abmat Sit Up OR GHD SIt Up) 40 Air Squat (OR Step Back Lunges) 40 Shoulder to Overhead (75/55) (OR Dumbbells (2x35/

 
 
 
Hyrox Class Jan 10,2025

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soldiers 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworm pushups 1 min plan

 
 
 
LA Class Jan 10, 2025

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall E3MOM

 
 
 

Comments

bottom of page