Perth produced one of the most fun camps we’ve ever done, and my new favorite group pic.
Now that I’m back in the land where all my electronics work, there WILL be multiple camp announcements and registration details posted this week. It looks like we may be heading back to one of our favorite places. Anyone like peaches?
Details will be up tomorrow night.
Caleb Williams – 2 Front Squats @ 190kg (420#) @ BW of 158#:
1) 5X5 UB Hi-Hang Snatches – heaviest possible, rest 75 sec.
Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.
2a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec.
Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.
HBBS: 3X10 – heaviest possible, rest 3 full minutes
Notes: These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.
5 rounds for total working time of:
4 Power Cleans 225/150# (if PC is above 275/190# work off of 80%)
8 difficult Deficit HSPU
Row 24 Calories
Notes: HSPU should be difficult enough to do no more than 2 rounds UB. Parallettes to a large deficit would be the hardest possible recommendation, with multiple stacked plates being acceptable without parallettes.