top of page
wix BG.png
Search

Kamp Lokal Nov 5, 2025

  • Writer: Mark Go
    Mark Go
  • Nov 4, 2025
  • 1 min read

DELOAD WEEK


Hang Squat Clean

3 Hang Clean (above the knee) @70% 1RM Clean

3 Hang Clean (above the knee) @70% 1RM Clean

3 Hang Clean (above the knee) @70-75% 1RM Clean

3 Hang Clean (above the knee) @70-75% 1RM Clean

3 Hang Clean (above the knee) @70-75% 1RM Clean


*Rest as needed between sets.



Superset

3-4 Sets

7 Single Leg Kettlebell Deadlift (each leg) @6-7/10 RPE

:30 Banded Glute Monster Walk


*Rest as needed between sets.

**Band right below knee, and also around the ankles if you have another band.



METCON:


For Time:


2000m Row

50 Box Jumps (30/24)

25 Power Clean and Jerks (185/125)

10 Legless Rope Climbs


*REPEAT from October 23, 2024.


Time Cap: 25 minutes



SCALED:


For Time:


2000m Row

50 Box Jumps (24/20)

25 Power Clean and Jerks (155/105)

5 Legless Rope Climbs (OR 10 Rope Climbs)

 
 
 

Recent Posts

See All
Kamp Lokal Jan 17, 2026

Superset 1 3-4 Sets 5 Pull Up + 10 Second Dead Hang + 4 Pull Up + 10 Sec Dead Hang + 3 Pull Up *Pull Ups can be strict or kipping. **Rest as needed between sets and do 20 Banded Pull Aparts during re

 
 
 
Hyrox Class Jan 17,2025

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soldiers 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworm pushups 1 min plan

 
 
 
LA Class Jan 17, 2025

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 E3MOM

 
 
 

Comments

bottom of page