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ACTIVATION AND MOBILITY
bear crawl x 10 m avant / arrière
*garde les jambes tendues pour étirer la chaine postérieur et se préparer au deadlift
Lying Leg Crossover Lower Back Stretch x 10 reps alternées
2 sets of:
DB hamstrings curl x 10 reps @ 2011
Russian step-ups x10 reps
Body Tightener to Angled Wall Hold x 20 à 30 sec
DEADLIFT
Set 1: 8 reps @ 50%
Set 2: 6 reps @ 60%
Set 3: 4 reps @ 70%
Set 4: 2 reps @ 75%
Set 5: 2 reps @ 85%
*rest 2 - 3 min
-> monte en charge progressivement
CONDITIONNING :
RX:
"Diane " : 21-15-9 for time
Deadlift @ 102,5 / 70 kg
HSPU
Time cap : 12 min
HSPU options:
-Pike push-ups
-push-ups
INT:
"Diane " : 21-15-9 for time
Deadlift @ 70 / 47,5 kg
Push-ups
Scaled:
"Diane " : 21-15-9 for time
Deadlift @ 42,5 / 30 kg
Push-ups on Box
AT HOME WORKOUT
ACTIVATION AND MOBILITY
bear crawl x 10 m avant / arrière
*garde les jambes tendues pour étirer la chaine postérieur et se préparer au deadlift
Lying Leg Crossover Lower Back Stretch x 10 reps alternées
2 sets of:
single leg glute bridge x 10 reps /côté @ 2011
Russian step-ups x10 reps
Body Tightener to Angled Wall Hold x 20 à 30 sec
RENFO
3 sets of:
single leg single arm DL x 10 reps / côté @3011
back to wall HSTD hold OU wall walks to handstand hold x 30 sec
CONDITIONNING
RX:
" Diane modified" :for time
KB swings x 42 reps
HSPU x 21 reps
KB swings x 30 reps
HSPU x 15 reps
KB swings x 18 reps
HSPU x 9 reps
Time cap : 12 min
HSPU options:
-Pike push-ups
-push-ups
INT:
" Diane modified" :for time
KB swings x 42 reps
push-ups x 21 reps
KB swings x 30 reps
push-ups x 15 reps
KB swings x 18 reps
push-ups x 9 reps
scaled:
" Diane modified" :for time
KB deadlift x 42 reps
push-ups on box x 21 reps
KB deadlift x 30 reps
push-ups on box x 15 reps
KB deadlift x 18 reps
push-ups on box x 9 reps
