Programme Force
4ème Macro-cycle

Cycle 1

Macro cycle 4

Session 1

A) Warm-up

10' vélo à basse intensité (100-160 Watts)

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Puis, 12 x 20" / 10"

  Starfish Plank left

  Starfish Plank right

  Copenhagen Plank left

  Copenhagen Plank right

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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'

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 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'

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C) Accessory work

3 x 10/10 Pulley Shoulder Internal Rotations

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D) Mobility

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