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Louie Fredric Chuaquico
Jan 2, 20241 min read
Kamp LOKAL: Jan 03, 2024
3 Position Power Clean + 2 Push Jerk @ 60% 1 RM Clean and Jerk 3 Position Power Clean + 2 Push Jerk @ 65% 1 RM Clean and Jerk 3 Position...
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Louie Fredric Chuaquico
Jan 1, 20241 min read
Kamp LOKAL: Jan 02, 2024
3 Front Squat @ 65% 1 RM Front Squat 3 Front Squat @ 70% 1 RM Front Squat 3 Front Squat @ 75% 1 RM Front Squat 3 Front Squat @ 80% 1 RM...
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Louie Fredric Chuaquico
Jan 1, 20241 min read
LA Class Jan 2, 2023
Strength ( 1 set every 2min) 3 Position Power Clean + 2 Push Jerk @ 60% 1 RM Clean and Jerk 3 Position Power Clean + 2 Push Jerk @ 65% 1...
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Louie Fredric Chuaquico
Dec 31, 20231 min read
Kamp LOKAL: Jan 01, 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+)...
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Louie Fredric Chuaquico
Dec 28, 20231 min read
Kamp LOKAL: Dec 29, 2023
Metcon: 5 sets: AMRAP 2 minutes 6 Ring Muscle Ups 12 Dumbbell Box Step Up (2x50/35) (24/20) Max Squat Cleans (185/125) -rest 1 minute b/t...
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Louie Fredric Chuaquico
Dec 28, 20231 min read
LA Class Dec 29, 2023
Strength 2 Power Clean + 2 Push Jerk @ 50% 1 RM Power Clean 1 Power Clean + 1 Push Jerk @ 55% 1 RM Power Clean 1 Power Clean + 1 Push...
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Louie Fredric Chuaquico
Dec 27, 20231 min read
Kamp LOKAL: Dec 28, 2023
1 Hour at RPE10 (Record meters)
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Louie Fredric Chuaquico
Dec 27, 20231 min read
LA Class Dec 28, 2023
4 Rounds (15 - 20 min) 10 Elevated Toe Double DB Romanian Deadlift 10 Back Racked Barbell Box Step-Ups (5/side) 10 Single Leg DB Hip...
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Louie Fredric Chuaquico
Dec 26, 20231 min read
Kamp LOKAL: Dec 27, 2023
Metcon: 3:00 Max Calorie Assault Bike -3:00 rest- 3:00 Max 25ft Shuttle Run -3:00 rest- 3:00 Max Calorie Row -3:00 rest- 2:00 Max Calorie...
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Louie Fredric Chuaquico
Dec 26, 20231 min read
LA Class Dec 27, 2023
Back Squats (1 Set every 1:30) 8 Sets x 1 Rep Amrap 20 min 8 Thrusters (95/65) 8 Toes to bars 8 Lateral Burpee over bar 2nd floor run
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Louie Fredric Chuaquico
Dec 25, 20231 min read
Kamp LOKAL: Dec 26, 2023
Metcon:3 sets (1 Set every 3 Minutes) 100 Double Unders 30 Push Ups Scaled: 70 Double unders 20 Pushups Clean Pull + Clean 1 Clean Pull +...
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Louie Fredric Chuaquico
Dec 25, 20231 min read
LA Class Dec 26, 2023
Every 1:30 x 5 sets 1 Clean Pull + 1 Clean @ 60% 1 RM Clean and Jerk 1 Clean Pull + 1 Clean @ 65% 1 RM Clean and Jerk 1 Clean Pull + 1...
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Louie Fredric Chuaquico
Dec 22, 20231 min read
Kamp LOKAL: Dec 23, 2023
2-3 Sets 1:00 Echo Bike (moderate) 50ft Sled Push (empty) 10 Single Arm Suitcase Deadlift (each arm, moderate) -Then- Warm Up to Sled...
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Louie Fredric Chuaquico
Dec 21, 20231 min read
Kamp LOKAL: Dec 22, 2023
2-3 Sets 1:00 Row (moderate) 10 Kip to Swing 5 Kipping Pull Up 10 Front Squat (45/35) 10 Strict Press (45/35) -Then- Warm Up to Thruster...
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Louie Fredric Chuaquico
Dec 21, 20231 min read
LA Class Dec 22, 2023
Strength: Technique Work 1 set every 2min 1 Pause Snatch 1 Slow Snatch Deadlift 1 Snatch *Pause Snatch: Pause for 2 seconds in the...
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Louie Fredric Chuaquico
Dec 20, 20231 min read
Kamp LOKAL: Dec 21, 2023
1 Hour Progression (Week 4) 10 Sets 1 Min at RPE7 3 Min at RPE2 *No rest between reps or sets1 Hour Progression (Week 4) 10 Sets 1 Min at...
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Louie Fredric Chuaquico
Dec 20, 20231 min read
LA Class Dec 21, 2023
FBB: 4 Rounds 8/Side Single KB Bulgarian split squats 6 /side Single KB Box Step-Ups 10 Banded Prone Hamstring Curls 10/side Weighted...
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Louie Fredric Chuaquico
Dec 19, 20231 min read
LA Class Dec 20, 2023
Strength: Every 3 min x 4 sets 5 Deadlift @ 7.5/10 RPE 4 Deadlift @ 8/10 RPE 3 Deadlift @ 8.5/10 RPE 3 Deadlift @ 9/10 RPE Every after...
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Louie Fredric Chuaquico
Dec 19, 20231 min read
Kamp LOKAL: Dec 20, 2023
Today is a Primer Workout, Warm Up for Wall Walk or Handstand style workouts. 4 Rounds for Quality 6-10 Russian Push Ups 20-30 second...
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Louie Fredric Chuaquico
Dec 18, 20231 min read
LA Class Dec 19, 2023
Strength: Every 3 min x 4 sets 5 Push Press @ 7.5/10 RPE 5 Push Press @ 8/10 RPE 5 Push Press @ 8.5/10 RPE 5 Push Press @ 9/10 RPE 15-20...
104 views0 comments
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