Kamp Lokal May 20, 2025

Accessory

4 Sets

14 Single Arm Kettlebell Front Rack Hold TALL Box Step Up (53/35) (total steps, 7 steps per arm)

10 Sumo Stance Barbell RDL @6-7/10 RPE

40 Calf Raise (weighted if you’re strong here)

Hang Muscle Clean + Hang Power Clean + Tall Clean

3 Sets

3 Hang Muscle Clean + 3 Hang Power Clean to Parallel + 3 Tall Clean @6/10 RPE

*Rest as needed between sets.

*Hang Power Clean to Parallel: Work on not letting the barbell crash!

*SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency.

Clean Pull + Clean

2x (Clean Pull + Clean) @70% 1RM Clean

2x (Clean Pull + Clean) @72% 1RM Clean

Clean Pull + Clean @75% 1RM Clean

2x (Clean Pull + Clean) @72% 1RM Clean

2x (Clean Pull + Clean) @75% 1RM Clean

Clean Pull + Clean @80% 1RM Clean

Clean Pull + Clean @82% 1RM Clean

Clean Pull + Clean @85% 1RM Clean

Clean Pull + Clean @88% 1RM Clean

Clean Pull + Clean @90% 1RM Clean

Clean Pull + Clean @90-92% 1RM Clean

Clean Pull + Clean @90-92% 1RM Clean

*Rest as needed between sets.

Back Squat

5 Back Squat

5 Back Squat

5 Back Squat

3 Back Squat

3 Back Squat

3 Back Squat

3 Back Squat

3 Back Squat

*Start at 70% for the first set of 5 and then continue to build in weight.. Work up to 85-85+% for the last two sets of 3 reps.

**Rest as needed between sets.

METCON:

6 Sets:

AMRAP 2:00

15 GHD Sit Ups

12 Deadlift (275/185)

Max Distance Handstand Walk

-rest 1:00 b/t sets-

Minimum Distance before scaling each set: 15ft

SCALED:

6 Sets:

AMRAP 2:00

12 GHD Sit Ups

12 Deadlift (225/155)

Max Distance Handstand Walk

-rest 1:00 b/t sets-