20/03/2021


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

theraband warm-up (V1)

theraband warm-up (V2)

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:

banded BMU

arch to jump

strict pull-ups


scaled RMU:

feet elevated muscle-ups

banded strict 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