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Louie Fredric Chuaquico
Mar 12, 20241 min read
LA Class March 13, 2024
Warm up: 2 min machine 15 Full Squat Pass thrus 10 Pvc Pipe Sotts press 10/side Pin wheels 10/side Thoracic Spine extension Banded 7s 5...
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Louie Fredric Chuaquico
Mar 11, 20241 min read
LA Class March 12, 2024
Warm up: 2 min machine 15 Full Squat Pass thrus 10 Pvc Pipe Sotts press (BACK) 10/side Pin wheels 10 Scapula Pushups 10 Alternating...
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Louie Fredric Chuaquico
Mar 11, 20241 min read
Kamp LOKAL: March 12, 2024
2-3 Sets 50 Single Under 7 Empty Bar Deadlift 7 Empty Bar Power Snatch 7 Empty Bar Power Clean and Jerk 5 No Jump Burpee -Then- Warm Up...
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Louie Fredric Chuaquico
Mar 10, 20241 min read
LA Class March 10, 2024
Warm up: 2 min machine 15/side Banded TKES 20 90/90 Switches 20 Alternating Bird dogs 10/side Fire hydrants 10/side Cat cows 5 downward...
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Louie Fredric Chuaquico
Mar 10, 20242 min read
Kamp LOKAL: March 11, 2024
3. Movement Prep/Activation and Increasing Heart Rate 2-3 Sets 1:00 Bike Erg (moderate) 5 Box Jump w/Step Down (increase height each set)...
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Louie Fredric Chuaquico
Mar 8, 20241 min read
LA Class March 9, 2024
Strict Press 5x5 Deadstop Strict Press 50-60% 1RM Post 24.2 24.2 or post 24.2 EMOM X 18 Min 1: Recovery Machine Min 2: 15 Russian...
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Louie Fredric Chuaquico
Mar 7, 20241 min read
LA Class March 8, 2024
24.2 ANNOUNCEMENT AT 4:00AM PH TIME
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Louie Fredric Chuaquico
Mar 7, 20241 min read
Kamp LOKAL: March 8, 2024
24.2 Power Snatch 1 Power Snatch @ 70% 1 RM Power Snatch 1 Power Snatch @ 75% 1 RM Power Snatch 1 Power Snatch @ 80% 1 RM Power Snatch 1...
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Louie Fredric Chuaquico
Mar 6, 20241 min read
LA Class March 7, 2024
FBB Every 3 min x 3 (Midline Stability Work) 6/side Hollowbody Press (35/20) 6/side Bird Dog Row on Bench (35/20) 12 Plate hug straight...
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Louie Fredric Chuaquico
Mar 5, 20242 min read
Kamp LOKAL: March 6, 2024
3. Movement Prep/Activation and Increasing Heart Rate 2-3 Sets :30 Echo Bike (moderate) 10 Wall Ball (light) :30 Echo Bike (moderate) 5...
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Louie Fredric Chuaquico
Mar 5, 20241 min read
LA Class March 6, 2024
Warm up: 2 min machine 15/side Banded TKES 20 Calf raises20 90/90 Switches 20 Alternating Bird dogs 10/side Fire hydrants 10/side Cat...
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Louie Fredric Chuaquico
Mar 5, 20241 min read
LA Class March 5, 2024
Warm up:2 min machine 15 Full Squat Pass thrus 10 Pvc Pipe Sotts press 10/side Pin wheels 10/side Thoracic Spine extension 5 downward dog...
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Louie Fredric Chuaquico
Mar 4, 20241 min read
Kamp LOKAL: March 5, 2024
4. Movement Prep/Activation and Increasing Heart Rate 8-12 minutes moving through: 1:00 Echo Bike (moderate) 10 Single Arm Suitcase...
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Louie Fredric Chuaquico
Mar 3, 20241 min read
Kamp LOKAL: March 4, 2024
3. Movement Prep/Activation and Increasing Heart Rate 2-3 Sets :30 Row (Easy) :20 Row (Moderate) :10 Row (Fast) 25 Single Under 25 Double...
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Louie Fredric Chuaquico
Mar 3, 20241 min read
LA Class March 4, 2024
Warm up: 2 min machine 15/side Banded TKES 20 90/90 Switches 20 Alternating Deadbugs 10/side Fire hydrants 10/side Cat cows 5 downward...
109 views0 comments
Louie Fredric Chuaquico
Feb 29, 20241 min read
Kamp LOKAL: March 1, 2024
Warm up: Everything done to power position! 1) Burgener Warm Up Clean 2) 3x High Hang Clean + 3x Hang Clean + 3x Clean * 3-5 reps at each...
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Louie Fredric Chuaquico
Feb 29, 20241 min read
LA Class March 1, 2024
Warm up Junkyard Dog 5 Jumps per side 5 Over and Under youtube.com/watch?v=2fsvvv3oJBg- Wrist Prep Burgerner warm up Clean ( 3 reps each...
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Louie Fredric Chuaquico
Feb 28, 20241 min read
LA Class Feb 29, 2024
Warm up: 2 min machine 30 sec wall sit hold 20 90/90 Switches 20 Alternating Bird dogs 10/side Fire hydrants 10/side Cat cows 5 downward...
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Louie Fredric Chuaquico
Feb 27, 20241 min read
LA Class Feb 28, 2024
OPEN SEASON IS ON SO EVERY WEDNESDAY WE WILL TEST PREVIOUS BENCH MARKS AND OPEN WORKOUTS. Warm up: 2 min machine 15/side Banded TKES 20...
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Louie Fredric Chuaquico
Feb 27, 20242 min read
Kamp LOKAL: Feb 28, 2024
Warm up 2-3 Sets 30/24 Cal Bike or 400m Run or 24/19 Echo bike :30 Handstand Hold OR :15 Free Handstand Hold 5 Inchworm w/Hand Release...
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