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馃挭 WOD 04/08/2021

Derni猫re mise 脿 jour : 5 ao没t 2021


ACTIVATION AND MOBILITY

banded T hip opener x 5 reps / c么t茅

the wall lat stretch x 45 sec


Theraband warm-up (V1) x 10 reps / exercice


2 rounds of:

banded bird dog x 10 reps / c么t茅

cossack squat x 10 reps

inchworm hollow hold x 5 reps @ 3 sec pause



2 rounds of:

scap pull-ups x 5 reps



2 sets of:

muscle clean + split jerk @ 2 s pause en reception X 3 reps

paused power clean + split jerk x 3 reps @ 2 sec pause en reception (sur les deux mouvements)

low hang squat clean + split jerk @ 2 s pause en reception X 3 reps

rest 1 min

set 1: barre 脿 vide

set 2: 30 % of 1 RM clean and jerk

WEIGHTLIFITNG SKILLS

Puis E2MOM x 3 sets of:

Power clean + front squat + jerk x 3 reps @ 70 - 75 %


Puis E2MOM x 3 sets of:

power clean + hang squat squat + jerk x 2 reps @ 75 - 80 %


Puis E2MOM x 3 sets of:

clean + front squat + jerk @ 85 % +


Puis EMOM x 3 sets of:

celant and jerk @ 90 % +

ENERGETIC - INTERVALS POWER SETS

2 ROUNDS OF:


2 sets of:

power clean x 6 reps TnG @ 50 % of 1 RM clean

C2B pull-ups x 8 reps

assault bike 12/8 cals (sprint)

rest 3 min entre les 2 rounds


Run 800 m @ 60 % effort max (test 6 min)


AMRAP 2 min

DB thrusters x 10 reps (2x22,5 / 2 x 15 kg)

burpee over DB x 10 reps


rest : 1000 m row @60 % effort max (test 2000 m)


SCALED :

C2B pull-ups : pull-ups


PASSE A LA VERSION PRO pour obtenir la programmation enti猫re avec des exercices en plus, vid茅os d茅taill茅es , 茅chauffements sp茅cifiques et consignes.





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