Kamp Lokal September 27, 2024
- Louie Fredric Chuaquico
- Sep 26, 2024
- 1 min read
(NEW CYCLE WK 4 DAY 5)
Warm up to 75% 1RM Clean and Jerk
-Then-
1 Clean and Jerk @75-80%1RM Clean and Jerk
1 Clean and Jerk @75-80%1RM Clean and Jerk
1 Clean and Jerk @75-80%1RM Clean and Jerk
1 Clean and Jerk @85-88% 1RM Clean and Jerk
1 Clean and Jerk @85-88% 1RM Clean and Jerk
1 Clean and Jerk @85-88% 1RM Clean and Jerk
1 Clean and Jerk @90-90+% 1RM Clean and Jerk
1 Clean and Jerk @90-90+% 1RM Clean and Jerk
1 Clean and Jerk @90-90+% 1RM Clean and Jerk
*Rest as needed between sets.
Warm up to 75% 1RM Back Squat
-Then-
3 Back Squat @75-80%1RM Back Squat
3 Back Squat @75-80%1RM Back Squat
3 Back Squat @75-80%1RM Back Squat
2 Back Squat @85-88% 1RM Back Squat
2 Back Squat @85-88% 1RM Back Squat
2 Back Squat @85-88% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
*Rest as needed between sets.
Metcon: 7 min cap each set
3 Sets
15-12-9
Calorie Echo
Hang Power Snatch (95/65)
Bar Facing Burpees
-rest 1:1 between set-
*Female Calories: 12-10-8
Scaled:
3 Sets
12-9-6
Calorie Echo
Hang Power Snatch (75/55)
Bar Facing Burpees
-rest 1:1 between set-
Female Calories: 9-7-5
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