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馃挭 WOD 04/10/2021


RAMP:

Squat to stand x 5 reps

banded full T hip opener x 5 reps / c么t茅

prone T rotations x 10 reps

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


2 sets of:

row x 1 min

Banded good morning x 15 reps @ 30X1

banded monsters walk 9 m / c么t茅

CLEAN PRIMER

4 - 5 sets of:

halting snatch deadlift* + muscle snatch + slow pull power snatch + snatch balance

vertical jump x 4 reps

barre 脿 vide -> 60 %

*2 sec pause


SNATCH

5 sets of:

halting snatch deadlift + power snatch high hang snatch

set 1: 1+1+2 @60 % of 1 RM snatch

set 2: 1+1+2 @65 %

set 3: 1+1+2 @65 %

set 4: 1+1+2 @70 %

set 5: 1+1+2 @70 %

Set 6: 1+1+2 @75 %

rest 2 - 3 min

* 2 sec pause en r茅ception


ENERGETIC -

5 sets of:

20/15 cal assault bike

Bar facin burpee x 12 reps

Bar muscle ups x 7 reps

rest 2 min


馃摑鈥婲OTES:

Objectif: 4 min ou - / tour

% of test 3 min BMU : 25 %

馃幆鈥婻PE : 8

鈥婼CALED :

niveau 2: banded BMU / pull-ups OR banded kipping pull-ups

Niveau 1:

arch to jump BMU /pull-ups seated assisted



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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