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Programme Force
4ème Macro-cycle
Cycle 1
Macro cycle 4
Session 1
A) Warm-up
10' vélo à basse intensité (100-160 Watts)
Puis, 12 x 20" / 10"
Starfish Plank left
Starfish Plank right
Copenhagen Plank left
Copenhagen Plank right
B) Main lifts
a) Squats
3 x 12 Back Squats @60%, rest 1'
Rest 3'
3 x 12 Front Squats @50%, rest 1'
Rest 3'
3 x 12 OHS @40%, rest 1'
b) Push
3 x 12 Neck Presses Snatch grip, rest 1'
Rest 3'
3 x 12 Dbs Bench Presses, rest 1'
Rest 3'
3 x 12 Ring Dips ou barres parallèles à défaut (lesté si trop facile), rest 1'
C) Accessory work
3 x 10/10 Pulley Shoulder Internal Rotations
D) Mobility
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