Kamp Lokal Mar 22, 2025

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 Jun 13, 2026

Front Squat Build to a heavy single Front Squat. Front Squat Build to a heavy single Front Squat. Weighted Strict Pull Up Build to a heavy single Weighted Strict Pull Up. Accessory Work 3 Sets 50ft Sa

Hyrox Class June 13,2026

Warm-up: 20 90/90 Hip Switches 10/side Warrior Squats 10 Face down snow angels 10 Hollow rocks 10 Seal to down dog 20m Plate OH Duck walks Wrist prep -36 MIN CAP- WEEK 4/4 10 SETS (30 sec on 30 sec of

LA Class June 13, 2026

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 Strength: EMOM Min 1-4 5 Front Squats at RPE 5 Min 4-8 4 F

Comments