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 20, 2026

Metcon: As few sets as possible to finish: AMRAP 2 Minutes 100 Lateral Burpee Over Rower 100/80 Calorie Row -rest 1 minute b/t sets- *Max 8 sets. Time Cap: 23 minutes (8 sets) Scaled: As few as sets a

 
 
 
Hyrox Class Jan 20, 2025

Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 5/side samson lunge pass thrus 10/side alternating scorpion stretch 10 IYTS 10 Scapula Pushups 20 Plank Shoulder taps 5 Inchworm pushups 4

 
 
 
LA Class Jan 20, 2025

Warm-up: shoulders 30 Banded pull-aparts 10 Squat pass thus 10/side Dislocates 10/side Warrior Squats 10 Hollow rocks 10 V-ups 10 Seal to download Burgener Cleans Every 1:30 x 8 Sets 1 Clean Deadlift

 
 
 

Comments

bottom of page