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Louie Fredric Chuaquico
Oct 4, 20231 min read
LA Class: Oct 5, 2023
FBB 20-15-10 Double Dumbbell Bench Press Every after set 30 Plank shoulder taps 3 sets 15 Inverted rows 30 Banded Pull Aparts 40 Plate...
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Louie Fredric Chuaquico
Oct 3, 20231 min read
Kamp LOKAL: Oct 4, 2023
Warm up 2-3 Sets 1:00 Cardio (moderate) 20 Alternating Leg V-Up 5 No Jump Burpee 10 shrugs in handstand into 2 Controlled Negative...
112 views0 comments
Louie Fredric Chuaquico
Oct 2, 20231 min read
Kamp LOKAL: Oct 3, 2023
Warm up Warm up: 2 Sets Row 1:00 easy Bike 1:00 easy Row :30 moderate Bike :30 moderate Row :15 fast Bike :15 fast Scoring: Accessory...
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Louie Fredric Chuaquico
Oct 2, 20231 min read
LA Class: Oct 3, 2023
Technique Work (OLY WORK) 3 sets of 5 Snatch Grip Push Press 3 Sets of 5 Snatch Balance 3 Sets of 5 Overhead Squats *FOCUS ON TECHNIQUE*...
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Louie Fredric Chuaquico
Oct 1, 20231 min read
Kamp LOKAL: Oct 2, 2023
Warm up 2-3 Sets 1:00 Row (moderate) 5-10 Air Squats 10 Ring Kip to Swing into 2 Tempo Ring Dips 10 Single Arm Dumbbell High Pull (each...
76 views0 comments
Louie Fredric Chuaquico
Oct 1, 20231 min read
LA Class: Oct 2, 2023
Back Squat 5 Back Squat @ 6/10 RPE 4 Back Squat @ 7/10 RPE 3 Back Squat @ 8/10 RPE 2 Back Squat @ 9/10 RPE 1 Back Squat @ 10/10 RPE 6...
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Louie Fredric Chuaquico
Sep 29, 20231 min read
Kamp LOKAL: Sept 30, 2023
Snatch 3 Snatch @ 6/10 RPE 2 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10 RPE 3 Snatch @ 6/10 RPE 2 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10 RPE 1...
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Louie Fredric Chuaquico
Sep 28, 20232 min read
Kamp LOKAL: Sept 29,2023
Warm up 8-12 minutes moving through: 1:00 Bike (moderate) 15 Banded Good Morning 10 Lateral Box Step Up (each leg) -Then- Warm Up to...
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Louie Fredric Chuaquico
Sep 28, 20231 min read
LA Class: Sept 29, 2023
3 rounds 10 90/90 10/side weighted deadbugs 10 Spanish Squats with band 1 min plank Scoring: Checkbox MOVE FOR THE NEXT 30 min Amrap 30...
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Louie Fredric Chuaquico
Sep 27, 20231 min read
LA Class: Sept 28, 2023
Strength 5x5 Strict Press Every after set 20 Banded Pull Aparts Scoring: Checkbox Monostructural Work EMOM for 12 min Min 1: 10/8 Cal...
49 views0 comments
Louie Fredric Chuaquico
Sep 26, 20232 min read
Kamp LOKAL: Sept 27, 2023
Warm up 4. Movement Prep/Activation and Increasing Heart Rate 2-3 Sets 1:00 Ski OR Row (moderate) 10 Hanging Scap Retraction 10 Straight...
84 views0 comments
Louie Fredric Chuaquico
Sep 26, 20232 min read
Kamp LOKAL: Sept 27, 2023
Warm up 4. Movement Prep/Activation and Increasing Heart Rate 2-3 Sets 1:00 Ski OR Row (moderate) 10 Hanging Scap Retraction 10 Straight...
57 views0 comments
Louie Fredric Chuaquico
Sep 26, 20231 min read
LA Class: Sept 27, 2023
strength Every 45 sec for 7 sets 3 Deadlift 3 Hang power Clean 3 Jerks (155/105) Scale accordingly and unbroken Scoring: Rounds + Reps ...
101 views0 comments
Louie Fredric Chuaquico
Sep 25, 20231 min read
Kamp LOKAL: Sept 26, 2023
Warm up Row 1:00 easy Bike 1:00 easy Run 1:00 easy Row :30 moderate Bike :30 moderate Run :30 moderate Row :15 fast Bike :15 fast Run :15...
72 views0 comments
Louie Fredric Chuaquico
Sep 25, 20231 min read
LA Class: Sept 26, 2023
strength Every 45 sec for 7 sets 3 Deadlift 3 Hang power Clean 3 Jerks (155/105) Scale accordingly and unbroken Scoring: Rounds + Reps ...
105 views0 comments
Louie Fredric Chuaquico
Sep 25, 20231 min read
LA Class: Sept 25, 2023
Quality 5 Rounds for Quality 1 Set every 3 min 20 Alternating Dumbbell Front rack Lunges 15 V-ups 30 Sec deadhang hold *IF YOU HAVE YOUR...
67 views0 comments
Louie Fredric Chuaquico
Sep 22, 20231 min read
LA Class: Sept 23, 2023
Strict Press 5 Strict Press @ 6/10 RPE 4 Strict Press @ 7/10 RPE 3 Strict Press @ 8/10 RPE 2 Strict Press @ 9/10 RPE 1 Strict Press @...
83 views0 comments
Louie Fredric Chuaquico
Sep 21, 20232 min read
Kamp LOKAL: Sept 22, 2023
Warm up 2-3 Sets 1:00 Row (moderate) 10 Single Arm Dumbbell High Pull (each arm) (light/moderate) 5 Hang Squat Cleans (empty bar) 10...
102 views0 comments
Louie Fredric Chuaquico
Sep 21, 20231 min read
LA Class: Sept 22, 2023
4x4 Above The Knee Muscle Clean Stay at 50% of 1RM Clean Scoring: Hang Pause Squat cleans Every 1:30 x 8 2 Reps Hang Pause Squat Clean...
77 views0 comments
Louie Fredric Chuaquico
Sep 20, 20231 min read
LA Class: Sept 21, 2023
Bench Press 5 Bench Press @ 6/10 RPE 4 Bench Press @ 7/10 RPE 3 Bench Press @ 8/10 RPE 2 Bench Press @ 9/10 RPE 1 Bench Press @ 10/10 RPE...
72 views0 comments
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