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馃挭WOD 28/07/2021


ACTIVATION AND MOBILITY

band lat stretch x 45 sec / c么t茅

curled up thoracic rotaOons x 7 reps / c么t茅

Front Rack PVC side stretch x 45 sec /

c么t茅


2 rounds of:

goblet reverse lunges x 10 reps

TRX row x 8 reps

assault bike x 30 sec @ 70 - 75 % effort max

WEIGHTLIFTING PROGRESSION

馃弸PART A:

-E2MOM x 4 sets of:

Press behind the neck in split x 5 reps @ 2111


-Every 1'30 x 5 sets of:

push press + split jerk x 2 reps @ 2 sec pause en r茅ception

construis la charge jusqu'脿 60 % du 1 RM split jerk


馃弸PART B:

-E2MOM x 6 sets of:

power jerk + split jerk

set 1-3: 65-70 % of 1 RM split jerk

set 4-6: 70-75%


馃摑 NOTES:

d茅part des blocks (drop autoris茅 entre les 2 reps)

2 sec pause sur le dip et en reception

ENERGETIC - intervals mixed modal

3 rounds for time:

Assault bike x 15/ 10 cal

TTB x 15 reps

Row x 20/ 15 cal

WB x 15 reps (9/6 kg)

rest 3 min

馃洜鈥婼CALED :

Knee to elbow


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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