Kamp Lokal May 03, 2024
Louie Fredric Chuaquico- May 2, 2024
- 1 min read
Snatch Grip Pushpress
Build to a tough but strong set of 5 Snatch Grip Push Press
*Good confident position overhead
Power Snatch
Build to tough single Power Snatch.
*Only go for 1RM if feeling great. It feeling slow or not super strong just feel something heavy and move on.
Metcon: 5 min cap each set
Primer:
Every 3:00 (4 sets)
100ft Sled Push (empty)
15 GHD’s (parallel)
*Jog with the sled, don’t sprint
-rest 2:00-
4 sets:
100ft Sled Drag (235/190)
10 Strict Toes to Bar
100ft Sled Drag (235/190)
15 Toes to Ring
-rest 2:00 between sets-
*Sled drag is walking backwards with a harness. If harness is unavailable then use your arms and lighten the weight a little
4 sets:
8 Single arm Kettlebell Waiter holds box step ups (24/20) (Moderate weight) (Left Leg)
8 Single arm Kettlebell Waiter holds box step ups (24/20) (Moderate weight) (Right Leg)
16 Hip Extensions
-rest as needed b/t sets-
Workout Description Video:
Scaled: 5 min cap each
Primer:
Every 3:00 (4 sets)
50ft Sled Push (empty)
10 GHD’s (parallel)
*Jog with the sled, don’t sprint
-rest 2:00-
4 sets:
100ft Sled Drag (190/135)
5 Strict Toes to Bar
100ft Sled Drag (190/135)
10 Toes to Ring
-rest 2:00 between sets-
*Sled drag is walking backwards with a harness. If harness is unavailable then use your arms and lighten the weight a little
4 sets:
6 Single arm Kettlebell Waiter holds box step ups (24/20) (Moderate weight) (Left Leg)
6 Single arm Kettlebell Waiter holds box step ups (24/20) (Moderate weight) (Right Leg)
12 Hip Extensions
-rest as needed b/t sets-
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