Kamp Lokal Nov 10, 2025

Back Squat

5 Sets

3 Back Squat @73-78% 1RM Back Squat

*Rest as needed between sets.

Front Squat

10 Sets

3 Front Squat @78-83% 1RM Front Squat

*Rest as needed between sets.

Weighted Strict Pull Up

Take 10 minutes to establish a 3RM Weighted Strict Pull Up

*minimum of 5 sets.

-Then-

2x Max Strict Pull Up

*If 10 is your max set, do 20 in as few sets as possible. Take as many sets as you need to complete the rep count. It’s not for time, just for volume. If you don’t know where to start, do 25-35 total.

Superset

3 Sets

10 Pendlay Row @6-7/10 RPE

7 Single Arm Dumbbell Bent Over Row (each arm) @8-8.5/10 RPE

*Rest as needed between sets.

Core Work

2 Sets (Not for time)

10-15 Med Ball GHD Sit Up

20 Dumbbell Pull Through in Plank Position

:45 Single Arm Kettlebell Farmer Carry Hold (each side, HEAVY)

*Rest as needed between sets.

METCON:

AMRAP 12 Minutes

60 Deadlifts (115/80)

40 Hang Power Clean and Jerks (115/80)

20 Thrusters (115/80)

Max Calorie Echo Bike

Target Calories: 70/55+

SCALED:

AMRAP 12 Minutes

60 Deadlifts (95/65)

40 Power Clean and Jerks (95/65)

20 Power Snatches (95/65)

Max Calorie Echo Bike