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ACTIVATION AND MOBILITY
Band hip opener stretch x 45 sec/ côté
deep squat progression* x 5 reps
*pose les pieds sur un support pou surélever les talons si trop difficile
Glute activation
2 sets of:
lateral monster walk with band x 10 m / côté
banded monsters walk x 10 m en avant /10 m en arrière
air squat with band around knee x 10 reps
upper body warm-up
x10 reps / exercice
puis 3 sets of:
-AB x 15/10 cal
-goblet squat x 15 reps @ léger
rest 30 sec entre les séries
BACK SQUAT WORK
Every 2 minutes, for 10 minutes (5 sets):
Tempo Back Squat @ 32X1
Set 1 – 3 reps @ 70% of 1-RM Back Squat
Set 2 – 2 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 1 rep @ 85%
Set 5 – 1 rep @ 87.5%
Puis
3 sets of 3 reps @87,5 % sans Tempo
rest 2- 3 min
CONDITIONING :
For time:
Run 400 m
10 Bar Muscle-Ups*
Run 400 m
20 C2B
Run 400 m
30 pull-ups
Run 400 m
rest 3 min
For time:
Run 800 m
15 rings muscle ups
Run 800 m
scaled BMU:
scaled RMU:
rings dips (utilise une bande si besoin)
ACCESSORY
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 - Alternating Front-Racked Kettlebell Lunges x 16 reps
Station 2 - KB pulsing 1:2 squat x 10 reps
Station 3 - Alternating Single-Arm Kettlebell Press x 6 reps each arm @ 2111
tiens un KB en front rack, pendant que l'autre, presse au desssu de la tête
Station 4 - Side Plank powel raise x 30 seconds each side