Kamp Lokal Nov 9, 2026

Front Squat

10 Sets

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

-rest as needed between sets-

*NOTE: We are giving a bigger range on these squats for % since some experienced lifters cannot progress as aggressively as those who have not done as many pure squat strength cycles.

Regardless, your goal should be to progress in % of the lift ~3-4% each week. So if you start on the bottom end of the % in week 1, you probably want to stay there for the next weeks with each increase. If you start at the top end, be ready for really aggressive loads later in the cycle and try to progress the same 3-4% increase each week.

Weighted Strict Pull Up

Take 10 minutes (5 sets minimum) to establish a 3RM Weighted Pull Up

*score this weight

-then-

2 Sets

Max Weighted Strict Pull Up @20% of 3RM

-rest as needed between sets-

Accessory Work

4-5 Sets

10 Chest Supported 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 (OPTIONAL)

2 Sets (not for time)

10-15 Med Ball GHD Sit Up

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

25 V-Ups

METCON:

9-7-5

Power Snatch (135/95)

Burpee Bar Muscle Up

Time Cap: 9 minutes

Scaled: