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Louie Fredric Chuaquico
Nov 19, 20231 min read
LA Class: Nov 20, 2023
OHS (DELOAD) 5 sets of 5 OHS @50% of your 1RM Snatch or 5/10 RPE you can treat this as a skill work Scoring: Checkbox Metcon 30-20-10...
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Louie Fredric Chuaquico
Nov 19, 20231 min read
Kamp LOKAL: Nov 20, 2023
Warm Up: 2-3 Sets 1:00 Row (moderate) 10 Kip to Swing 5 Kipping Chest to Bar Pull Up 5 Wall Ball (light) -Then- Warm Up to full Bar...
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Louie Fredric Chuaquico
Nov 17, 20231 min read
Kamp LOKAL: Nov 18, 2023
Clean and Jerk 2 Clean and Jerk Technique Work @ 5.5/10 RPE 2 Clean and Jerk Technique Work @ 6/10 RPE 1 Clean and Jerk Technique Work @...
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Louie Fredric Chuaquico
Nov 17, 20231 min read
LA Class: Nov 18, 2023
Metcon 10 Sets 30 sec Bike 30 Sec Rest 30 Sec Wallballs 15 min total working time Score total # of Reps Midline: 5 Sets 3 Dragon Flags 30...
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Louie Fredric Chuaquico
Nov 16, 20231 min read
Kamp LOKAL: Nov 17, 2023
Seated Strict Press 5 Seated Strict Press @ 6/10 RPE 5 Seated Strict Press @ 6.5/10 RPE 3 Seated Strict Press @ 7/10 RPE 3 Seated Strict...
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Louie Fredric Chuaquico
Nov 16, 20231 min read
LA Class: Nov 17, 2023
Strength: 5x5 Behind the neck Push Press + 1 OHS on the last rep Metcon 7 Rounds (15 min cap) 7 Power Snatch (95/65) 7 Box jumps 7...
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Louie Fredric Chuaquico
Nov 15, 20231 min read
LA Class: Nov 16, 2023
FBB: (15 min) 3 sets 12 Double dumbbell DB Curl Standing 10/side DB Tricep kick backs 20 Seated Banded Rows (LIGHT) 3 sets 12 Barbell...
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Louie Fredric Chuaquico
Nov 14, 20231 min read
LA Class: Nov 15, 2023
Strength: Exactly 11 min to Build Heavy 1 Clean (ANY HOW) 1 Thruster Metcon 30-20-10 (18 min cap) Thrusters (95/65) Bar Facing Burpee
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Louie Fredric Chuaquico
Nov 14, 20231 min read
Kamp LOKAL: Nov 15, 2023
Max Vertical Clean Grip Jump and Shrug + Speed High Hang Power Clean 2 Max vertical clean grip jump and shrug + 2 SPEED High Hang Power...
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Louie Fredric Chuaquico
Nov 13, 20231 min read
Kamp LOKAL: Nov 14, 2023
Above the knee muscle snatch + Snatch Drop 2 Above The Knee Muscle Snatch + 2 Snatch Drop @ 6.5/10 RPE 2 Above The Knee Muscle Snatch + 2...
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Louie Fredric Chuaquico
Nov 13, 20231 min read
LA Class: Nov 14, 2023
Strength: 3 Clean Deadlift 2 Hang Power Clean 1 Push Jerk *Build to a moderate to heavy weight for this complex* Metcon 10 Rounds (14 min...
122 views0 comments
Louie Fredric Chuaquico
Nov 12, 20231 min read
LA Class: Nov 13, 2023
Strength: 3 Back Squat @ 6/10 RPE 2 Back Squat @ 7/10 RPE 1 Back Squat @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1...
130 views0 comments
Louie Fredric Chuaquico
Nov 10, 20231 min read
LA Class: Nov 11, 2023
Metcon Every 2 min x 5 sets 200m Row Max Barbell Front Rack lunges (95/65) Rest 1 min Every 2 min x 5 sets 12/10 calorie Bike Max...
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Louie Fredric Chuaquico
Nov 9, 20231 min read
Kamp LOKAL: Nov 10, 2023
1 Back Squat @ 6/10 RPE 1 Back Squat @ 6.5/10 RPE 1 Back Squat @ 7/10 RPE 1 Back Squat @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat...
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Louie Fredric Chuaquico
Nov 9, 20231 min read
LA Class: Nov 10, 2023
Power Clean 3 Power Clean @ 6/10 RPE 3 Power Clean @ 6.5/10 RPE 2 Power Clean @ 7/10 RPE 2 Power Clean @ 7.5/10 RPE 1 Power Clean @ 8/10...
118 views0 comments
Louie Fredric Chuaquico
Nov 8, 20231 min read
LA Class: Nov 9, 2023
Monostructural 3 sets (1 set every 10 minutes) 15/12 Calorie Row or 10/8 cal bike or 200m run 15 Burpee Over Rower or over dumbbell or...
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Louie Fredric Chuaquico
Nov 7, 20231 min read
LA Class: Nov 8, 2023
Strength (Deadlift and straight legged setups 3x6 Deadlift (70-80%1RM) Every after set 10 Weighted straight legged sit-ups (15/10) Plate...
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Louie Fredric Chuaquico
Nov 7, 20231 min read
Kamp LOKAL: Nov 08, 2023
Tall Clean 2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 5.5/10 RPE 2 Tall Clean keeping hook grip + 2 Tall Clean...
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Louie Fredric Chuaquico
Nov 6, 20231 min read
LA Class: Nov 7, 2023
Power Snatch 3 Power Snatch 3 Power Snatch 2 Power Snatch 2 Power Snatch 1 Power Snatch 1 Power Snatch 1 Power Snatch Scoring: Metcon 3...
121 views0 comments
Louie Fredric Chuaquico
Nov 6, 20231 min read
Kamp LOKAL: Nov 7, 2023
Pressing Snatch Balance + Snatch Drop 1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE 1 Pressing Snatch Balance + 3 Snatch Drop @...
98 views0 comments
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