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Kamp Lokal May 23, 2026

  • Writer: Mark Go
    Mark Go
  • 23 hours ago
  • 1 min read

Pause Front Squat


3 Pause Front Squat @65% 1 RM Front Squat

2 Pause Front Squat @70% 1RM Front Squat

1 Pause Front Squat @75% 1RM Front Squat

3 Pause Front Squat @70% 1 RM Front Squat

2 Pause Front Squat @75% 1RM Front Squat

1 Pause Front Squat @80% 1 RM Front Squat

3 Pause Front Squat @75% 1 RM Front Squat

2 Pause Front Squat @80% 1RM Front Squat

1 Pause Front Squat @85% 1 RM Front Squat

*Pause for 2 seconds in the bottom of the squat.



Dumbbell Bench Press


5 Dumbbell Bench Press @6/10 RPE

4 Dumbbell Bench Press @7/10 RPE

3 Dumbbell Bench Press @8/10 RPE

5 Dumbbell Bench Press @7/10 RPE

4 Dumbbell Bench Press @8/10 RPE

3 Dumbbell Bench Press @9/10 RPE

5 Dumbbell Bench Press @8/10 RPE

4 Dumbbell Bench Press @9/10 RPE

3 Dumbbell Bench Press @9+/10 RPE




Weighted Strict Pull Up


9 Sets

5 Weighted Strict Pull Ups @8-9/10 RPE

*If 9 sets is too many, cut down to 5 sets.



METCON:


8 Rounds

200m Run

10 Dumbbell Thruster (2x35/25)


Time Cap: 14 minutes



Scaled:


8 Rounds

150m Run

10 Dumbbell Thruster (2x25/15)

 
 
 

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