top of page
wix BG.png
Search

Kamp Lokal Nov 29, 2024

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Nov 28, 2024
  • 1 min read

12 minutes to build to a heavy set of 1 Power Snatch + 2 Overhead Squat


- Then-


7 Minutes (Every 30 seconds)

1 Power Snatch + 1 Overhead Squat @75-75+% of heavy set from 12 minutes.


Back Squat

5 Sets

3 Back Squat @82-87% 1RM Back Squat

*Rest as needed between sets.


Front Squat

5 Sets

3 Front Squat @87-92%% 1RM Front Squat

*Rest as needed between sets.


Metcon (15 min cap)

3 Rounds

400m Run

21 Kettlebell Swings (53/35)

12 Pull Ups

 
 
 

Recent Posts

See All
Kamp Lokal Jun 16, 2026

Superset 1 3 Sets 3 Strict Weighted Ring Dip @7/10 RPE -rest 30 seconds- 15 Unbroken Dumbbell Bench Press @7/10 RPE -rest 3 minutes b/t sets- Superset 2 3 Sets 6-10 Tempo False Grip Hinging Ring Rows

 
 
 
Hyrox Class June 16, 2026

Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 5/side Samson lunge pass thrus 10/side alternating scorpion stretch 10 IYTS 10 Scapula Pushups 20 Plank Shoulder taps 5 Inchworm pushups S

 
 
 
LA Class June 16, 2026

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall BURGE

 
 
 

Comments

bottom of page