20/04/2021

Glute activation:

banded clamshells side plank x 10 reps + 10 sec maintiens à la fin

1 min AB @ 70 % effort max

banded monsters walk x 20 pas en avant / arrière

Banded good morning x 15 reps

CLEAN PRIMER

every 90 sec (ou moins si trop long) x 4 sets of:

halting clean deadlift + paused power clean + hang clean

*départ à 40 % -> 60-65%

CLEAN PROGRESSION

E2MOM x 8 sets of:

set 1-2: 65 - 70%

paused power clean x 3 reps + Front squat 3 reps

set 3-4: 70-75%

paused power clean x 2 reps + Front squat 2 reps

set 5-6: 75-80 %

paused power clean + Front squat

EMOM x 4 sets of:

min 1: arch to jump BMU x 3 reps

10-8-6-4-2

BMU

Power clean @ 70 of 1 RM power clean

Run 200 m après chaque round

Notes: gros volume de BMU

Scaled:

-5-4-3-2-1 BMU ou banded BMU

-Pull-ups

Posts récents