Module Haltero

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Session 1

Warm-up

18 x 20" ON / 10" OFF

Prone Y hold

The Bridge

Starfish plank left

Starfish plank right

Copenhagen plank left

Copenhagen plank right

6 x 30" ON / 15" OFF

Eccentric Nordic Curls

Eccentric Reverse Nordics

Lifts

a) Emom 8' (commence barre à vide puis augmente au 2ème tour si tu veux)

Min 1 : 8 Snatch High Pulls

Min 2 : 8 Snatch grip Neck Presses

Min 3 : 8 Hip Power Snatches

Min 4 : 8 OHS

b) Trouve la 5 RM OHS du jour et fais 2 x 5 reps @90% de cette charge ensuite avec 2'30 de récup

c) Emom 8' (commence à 80% et augmente)

Min 1 : 5 Hip High Pulls

Min 2 : 5 Neck Push Jerks

Repeat

Session

Every 3' for 4 sets : 2 Snatch High Pulls (Mid Thigh) @60% of 1RM Power + 2 Snatch Pulls @100% + 2 Power Snatches @60%

Gros focus sur la vitesse du catch en power, tu as 2 barres au sol, la barre à 60% augmentera à chaque série de 2,5 kg si possible

C) Clean & Jerk

Every 1' for 7 sets : 1 Triple Pause Clean & Jerk @60%

2" pause à low hang / 2" pause au clean catch / 2" pause au split catch

La barre augmente à chaque minute si possible

Every 2' for 3 sets : 3 Clean Pulls @105% of 1RM Power Clean

Session

Every 1' for 7 sets : 1 Hip High Pull + 1 Hip Muscle Snatch + 1 Mid Thigh Power Snatch (start @40% and increase each round)

Every 2' for 5 sets : 1 Mid Thigh Power Snatch + 1 Squat Snatch + 2 OHS @70%

C) Clean

Every 2'30 for 4 sets : 2 Clean Pulls @90% + 2 Hang power Clean @75% of 1 RM Power Clean

Session

Snatch

Every 2' for 4 sets : 6 Hip High Pulls + 6 Hip Muscle Snatches

Rest 3'

Every 1' for 6 sets : 2 Neck Push Jerks, start @70% and increase every minute by 5%

Clean

Every 1' for 6 sets : 1 complex, start @70% of 1 RM Clean&Jerk and increase by 2,5%

1 Power Clean

1 Front Squat

1 Split Jerk

Every 2' for 3 sets : 3 Clean Pulls @100% of 1 RM Power Clean

Session

Lifts

a) Every 1' for 5 sets : 8 Hip High Pull Snatches @40% and more

b) Every 1' for 7 sets : 1 High Pull Snatch + 1 Mid Thigh Muscle Snatch + 1 Hip Power Snatch (start @40% and increase)

c) Every 1' : 1 Hang Power Clean (start @60% and increase til failure)

b) Clean

Every 1'30 : 3 Hang High Pulls - Drop - 1 Power Clean

Build up to a max of the day - Start @60%