26/02/2021


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


PASSE A LA VERSION PRO !