top of page

Kamp Lokal September 23, 2024

Writer's picture: Louie Fredric ChuaquicoLouie Fredric Chuaquico

(NEW CYCLE WK 4 DAY 1)

3 Sets

3x (1 Clean Pull + 1 Power Clean) @70-75% 1RM Power Clean


3 Sets

2x (1 Clean Pull + 1 Power Clean) @78-85% 1RM Power Clean


4 Sets

1 Clean Pull + 1 Power Clean @88-90+% 1RM Power Clean


*Rest as needed between sets


Front Squats:

30 Front Squats @75/55lb

20 Front Squats @115/85lb

10 Front Squats @155/105lb

*Rest 2 minutes between sets.

**Weight is what is prescribed for male/female.


-Then-


1 Front Squat @60% 1RM Front Squat

1 Front Squat @70% 1RM Front Squat

1 Front Squat @75% 1RM Front Squat

1 Front Squat @80% 1RM Front Squat

1 Front Squat @85% 1RM Front Squat

1 Front Squat @85-88% 1RM Front Squat

1 Front Squat @85-88% 1RM Front Squat.


Pendlay Row:

10 Pendlay Row @6/10 RPE

8 Pendlay Row @6.5/10 RPE

8 Pendlay Row @7/10 RPE

8 Pendlay Row @7.5/10 RPE

6 Pendlay Row @8/10 RPE

*Rest as needed between sets.


Roller Coaster:

5 Sets

AMRAP 3 minutes

30/24 Calorie Echo Bike

Max Calorie Ski

-rest 3 minutes between sets-


Scaled:

5 Sets

AMRAP 3 minutes

20/16 Calorie Echo Bike

Max Calorie Ski

-rest 3:00 between sets-

41 views0 comments

Recent Posts

See All

LA Class Feb 11, 2024

Warm-up: 2nd Floor Run 20 90/90 hip stretch 10 Cat cows 5/side WGS 1 Round 20 Banded pull aparts 10 Push ups Wrist prep (Burgener Cleans)...

Hyrox Class Feb 11, 2024

Basic Prehab/Activation 2 min machine 10 Passthrus 10 Dislocates per side 90/90 Hipswitch 10 Cat cows 10 Scapula Pushups 20 Plank...

Kamp Lokal Feb 11, 2024

Metcon 5 sets (1 set every 3 minutes): 9 Shoulder to Overhead (135/95) 15 Bar Facing Burpees 21 Toes to Bar (must be done in sets of 7+)...

Comentarios


bottom of page