OLY – WEEK 1 DAY 1
Snatch Strict Press + Overhead Squat + Heaving Snatch Balance + Sott Press – 3x(3+3+3+3) – (Heaving : sans le dip)
Se servir de ce complex comme échauffement ! Barre à vide ou très légère
Snatch Balance – 3 x 3 – Même poids sur les 3 séries à une charge légère
High Hang Snatch – 5 x 3 – start @ 60-65%
STRENGTH
Front Squat
Every 90seconds for 9′ – 2 @ 80%
GYMNASTIC
EMOM 12′
1/ Max Top Pull Up Hold – Partir avec un strict Pull up
2/ 15 Hollow rocks with 10/5k bumper
GYM CONDITIONING
Strict HSPU
12
90seconds rest
10
60seconds rest
8
45seconds rest
6
30seconds rest
4
// Scale : Negativ HSPU
METCON
For Time
15 Thrusters @ 40/30
15 Burpees over the bar
10 Thrusters @ 50/35
10 Burpees over the bar
5 Thrusters @ 60/40
5 Burpees over the bar
ACCESSORY WORK
Renfo
4 sets of
10 Tempo Dip @ 30X1 + 10 Strict Toes To Bar – rest 1′
Cardio
Row 2000m goal 1/16
3 x (350m at moderate pace [STR 28-32] + 150 fast pace [STR 32-36] )
2′ easy pace to recover between sets
LEADERBOARD
AEProgramming 