Kamp Lokal Nov 10, 2026

Clean Pull + Hang Power Clean + Power Clean

1 Clean Pull + 1 Hang Power Clean + 1 Power Clean @72-75% 1RM Clean

1 Clean Pull + 1 Hang Power Clean + 1 Power Clean @72-75% 1 RM Clean

1 Clean Pull + 1 Hang Power Clean + 1 Power Clean @78-80% 1RM Clean

1 Clean Pull + 1 Hang Power Clean + 1 Power Clean @78-80% 1RM Clean

1 Clean Pull + 1 Hang Power Clean + 1 Power Clean @78-80% 1RM Clean

-rest as needed between sets-

*Sets should be touch-and-go.

Strict Deficit HSPU

3 Sets

10 Strict Deficit Handstand Push Up (3/2in)

-rest 2:30 between sets-

*Note: If these are easy for you, use a 20/14lb weight vest along with the deficit. If you cannot complete with deficit, perform these to the floor.

**90 second cap per set.

Seated Strict Pin Press

Take 10-12 minutes to establish a heavy set of 5

Seated Strict Pin Press

*Note: Set up pins so bar is starting between nose to forehead height

Dumbbell Push Press

2 Sets

25 Unbroken Dumbbell Push Press @7.5-8/10 RPE

-rest 2 minutes between sets-

*Note: Focus on strong lockout every single rep.

Strongman Accessory Work

3-4 Sets

75ft Heavy Sled Backward Drag

100ft Sandbag Bear Hug Carry

75ft Heavy Sled Forward Drag

3 Sandbag Clean to Shoulder

-rest as needed between sets-

METCON:

For Time 800m Run

50 GHD Sit Ups

800m Run

50 Toes to Bar

Time Cap each set: 18 minutes

Scaled:

600m Run

35 GHD Sit Ups

600m Run

35 Toes to Bar