Kamp Lokal Nov 17, 2025

Back Squat

5 Sets

3 Back Squat @76-81% 1RM Back Squat

*Rest as needed between sets.

Front Squat

10 Sets

3 Front Squat @81-86% 1RM Front Squat

*Rest as needed between sets.

Wide Grip Weighted Pull Up

5 Sets

4 Wide Grip Weighted Pull Up

*Rest 60-90 seconds between sets.

-Then-

2x Max Strict Wide Grip Pull Up

*i.e. 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).

-Then-

In as few sets as possible:

25-35 (total) Behind the Neck Lat Pull Downs or Banded Seated Lat Pull Down @6-7/10 RPE

Core Work

2 Sets (Not for time)

10 GHD Sit Up + :20 Static Hold after the 10th rep

1:00 Chinese Plank

7 Straight Arm Side Plank Lifts (each side)

METCON: (Open 19.4)

5 Sets

400m Run

20 GHD Sit Ups

20 Dumbbell Snatches (50/35)

-rest 2 minutes between sets-

Time cap each set: 6 minutes

SCALED:

5 Sets

300m Run

15 GHD Sit Ups

15 Dumbbell Snatches (50/35)

-rest 2 minutes between sets-