LA Class May 10, 2024

Louie Fredric Chuaquico

May 9, 2024

1 min read

Warm up:

15. Calorie Machine

10. Static Squat and Passthrus

10. Sotts Presses

10. IYTS

5/side Perfect Stretches

Wrist Prep

Barbell Warmup: 2 sets

3 Clean Deadlift

3 Clean Pull

3 Clean High Pulls

3 position Clean x 3 Reps + 1 Jerk at the last rep

-High hang

-hang

-full

Strength:

In 10 min build to heavy

2 Hang cleans

1 Front Squats

Beginner Strength: E2MOM x 5

5 Dumbbell Deadlift

5 Dumbbell Push press

5 Dumbell Squats

5 Burpees

10. Alternating V-ups

MODERATE WEIGHT

Metcon 5 Rounds for time (20 min cap)

4 Floors run

10. Ground to overhead (115/75)

Beginner

5 Rounds

3rd Floor Run

10. Plate Ground to overhead (35/25)

Recent Posts

See All

Kamp Lokal Sep 21, 2026

Snatch Deadlift + Power Snatch + Floating Power Snatch + Floating Pause Snatch 5 Sets 1 Snatch Deadlift to Power Position + 1 Power Snatch from Power Position + 1 Floating Power Snatch to Parallel + 1

LA Class September 21, 2026

Warm-up: (8 min) 10/8 cal machine or 200m Run 1RD 90/90 Hip Switch 10/Side Kneeling Knees over toes 10 Alternating Warrior Squats 10 Glute bridges with a 10-second hold 10 Pass thrus 10 Dislocates 10

LA Class September 19, 2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretches 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep Strength Every 2MIN x 5 3 Push press 3 Push jerks Buil

Comments