Photo 15-11-2018 09 58 43.jpg

Prog perso Emilie

Deadlift 120 kg / Back 90 kg / Front 82 kg / OHS 55 kg

Strict Press 38kg/ Push Press 55 kg/ Push Jerk 60 kg/ Split Jerk 70 kg

S.Snatch 50 kg / Power Snatch 50 kg / Muscle Snatch

S.Clean 75 kg / Power Clean 75 kg / Muscle Clean 50 kg/ Clean & Jerk 67 kg

Objectifs :

1) Augmenter la 1 RM Snatch à 63 kg

    - En améliorant la 1 RM OHS

          - En améliorant la position Overhead

Exos clés : Neck Press snatch grip / Neck Push press / Neck jerk / OHS tempo / OH Lunges / Snatch balance / Sots press

2) Augmenter la 1 RM Clean & Jerk à 70 kg et clean à 80 kg

    - En améliorant la 1 RM Front squat

    - En améliorant les STOH

Cycle 2 : objectif développer la masse musculaire - 1 mois

Semaine 1

Session 1 (Squat - 45 minutes)

A) Warm-up 

6' Bike Erg (3' easy / 2' medium / 1' hard pace)

Then, 2 rounds of

  8/8 ATG Split Squats

  20"/20" Copenhagen Plank

  20"/20" Starfish Plank

  30" Reverse Chinese Plank

B) Flexions

Every 3' for 4 sets : 8 Front Squats @65-67-69-71% 

C) Every 1' for 6 sets : 10 Dbs OH Walking Lunges 2 x 12,5-15 kg

D) Every 2' for 3 sets : 10 Band Face Pulls + 10 Pendlay Rows

Session 2 (1h)

A) Warm-up Strongman

Move 8' with heavy weights

  10m farmer carry

  10m yoke carry

B) 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%

C) 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

D) Accumulate 90" in the Seated Pike position, every break perform 10 Ring rows

Session 3 (Push-Pull 45')

A) Warm-up 

6' Ski Erg (3' easy / 2' medium / 1' hard pace)

Then, 2 rounds of

  10 Commandos

  20 Moutain Climbers

  10" Prone W hold with 2,5 kg

  20" Handstand Hold

B) Strict Press

Every 2'30 for 4 sets : 8 Strict Presses @65-67-69-71%

C) Every 2'30 for 3 sets : 6 Nordic Curls band assisted + 12 Hip Thrusts Barbell @70% of 1 RM Deadlift

D) Amrap 8'

  6 Strict Ring Dips

  6 Strict Pull-ups

WEEK 2

Session 1

A) Warm-up

Bike erg 6' (3' low / 2' medium / 1' high intensity)

Then, 2 rounds of

  8/8 ATG Split Squats

  10/10 Single leg Hip Thrusts Elevated

  20"/20" Starfish Plank

  20"/20" Copenhagen Plank

  20 Cossack Squats

  20" Tuck hold on parallettes or box

B) Flexions

Every 3' for 4 sets : 7 Front Squats @68-70-72-74% 

C) Every 1' for 6 sets : 10 OH Walking Lunges barbell (commence à 25kg et augmente de 2,5 kg chaque minute)

D) Every 2' for 3 sets : 10 Band Face Pulls + 10 Pendlay Rows

Session 2 (1h)

A) Warm-up Strongman

Move 10' with heavy weights

  2 Sandbag Cleans 45 kg

  10m Sandbag Bear Hug Carry

  2 Bench Presses @75%

B) Snatch

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

D) Core

Accumulate 90" in the seated pike position, break = 20 renegade rows 10kg

E) Stretching

Session 3 (Push-Pull 45')

A) Warm-up 

6' Ski Erg (3' easy / 2' medium / 1' hard pace)

Then, handstand practice :

Walk 1m, 2m, 3m, etc...

When you fail, restart at 1m

Go as far as you can for 6 minutes  

B) Strict Press

Every 2'30 for 4 sets : 7 Strict Presses @68-70-72-74%

C) Every 2'30 for 3 sets : 12 Hip Thrusts Barbell @75% of 1 RM Deadlift + 6 Nordic Curls band assisted

D) Every 2'30 for 3 sets : 10 Db Pull overs + 10 Ring Dips

E) Stretching