LA Class May 13, 2025

Louie Fredric Chuaquico
May 12, 2025
1 min read

Warm-up: (10 min)

20/ 90/90 Hipswitch

20 Alternating Plank Reach

10/side Tspine extensions

10 IYTS

10 Lying floor angels (FACE DOWN)

30 Pull aparts

30 Sec Latt stretch on wall

Strength: WEEK 21 Every 1:30 x 3 sets

3 Position Cleans x 4 Sets @50% of cleared weight last week

high hang

hang

full

CLEAN COMPLEX: Every 2 min x 6

2 Clean Deadlift

1 Hang Clean

1 Clean FOCUS ON SPEED AND TECHNIQUE DONT GO PASS BEYOND 70%

Metcon:

5 Rounds for time (14 min cap)

10 Hang power clean (95/65)

10 Toes to bars

2nd Floor run

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