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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 57 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 3 : Force maximale - 1 mois

WEEK 1

Session 1 (45 minutes)

A) Warm-up 

Bike Erg 2' easy / 2' medium / 30'' hard intensity

Tabata 12 x 20/10

  Bridge progression

  Single Leg Reverse Chinese Plank 10"/10"

  L- sit

  Starfish plank 10"/10"

B) Main lifts

 a) Back Squat

Every 2'30 for 6 sets :

  5 reps @80% - 3 reps @85% - 1 rep @90%

  5 reps @85% - 3 reps @90% - 1 rep @95%

 

 b) Snatch grip neck push press

Test 1 RM

Then, 

Every 2'30 for 6 sets 

  5 reps @80% - 3 reps @85% - 1 rep @90%

  5 reps @85% - 3 reps @90% - 1 rep @95%

C) Accessory work

 a) 4 x 10 French Presses Db, rest 1'

Session 2 (45 minutes)

A) Warm-up

Row erg 2' easy / 1' medium / 30" hard intensity

Then, 12 x 20"/10"

  Kb Swings 12-24 kg

  Renegade Rows

  Single leg Reverse Chinese Plank 10"/10"

  Hollow rocks

B) Main lifts

 a) Bench Press

Every 2'30 for 6 sets 

  5 reps @80% - 3 reps @85% - 1 rep @90%

  5 reps @85% - 3 reps @90% - 1 rep @95%

C) Accessory work

 a) 4 x 10 Db Pull Overs 15 kg, rest 1'

Session 3 (1 heure)

A) Warm-up Strong woman

5 RFT :

  20m Yoke Zercher Carry (heavy)

  4 Sandbag Cleans 45 kg

B) Main 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)

C) Accessory work

 a) 4 x 10 Strict TTB (espalier), rest 1'

 b) 4 x 10 Seal Rows @65%, rest 1'

D) Mobility

WEEK 2

Session 1 (1 heure)

A) Warm-up 

Bike Erg 2' easy / 2' medium / 30'' hard intensity

Tabata 12 x 20/10

  Bridge progression

  Single Leg Reverse Chinese Plank 10"/10"

  L- sit

  Starfish plank 10"/10"

B) Main lifts

 a) Back Squat

Every 2'30 for 6 sets :

  5 reps @82% - 3 reps @87% - 1 rep @92%

  5 reps @87% - 3 reps @92% - 1 rep @97%

 

 b) Strict Press

Every 2'30 for 6 sets 

  5 reps @80% - 3 reps @85% - 1 rep @90%

  5 reps @85% - 3 reps @90% - 1 rep @95%

C) Accessory work

 a) 4 x 16 Backward Lunges Barbell @60% of 1 RM Back Squat, rest 2'

 b) 4 x 10 Dbs Skull Crushers + 10 Dbs Butterflies, rest 1'

D) Mobility

Session 2 (1 heure)

A) Warm-up

Ski erg 2' easy / 1' medium / 30" hard intensity

Then, 12 x 20"/10"

  Dbs Snatches 12,5 kg

  Renegade Rows

  Single leg Reverse Chinese Plank 10"/10"

  Hollow rocks

B) Main lifts

 a) OHS

Every 2'30 for 6 sets 

  5 reps @80% - 3 reps @85% - 1 rep @90%

  5 reps @85% - 3 reps @90% - 1 rep @95%

 b) Clean

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

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

 

C) Accessory work

 a) 4 x 10 Ring Dips, rest 1'

 b) 8 x 20"/10" Hanging Tuck sit

D) Hip mobility

WEEK 3

Session 1 (35')

A) Warm-up

Hip Mobility routine

B) Main lift

Recherche la 5 RM Back Squat du jour, puis effectue 3 séries à 90% de cette 5RM avec 2'30 rest

C) Accessory work

4 rounds for time

  9 Seated Pike leg lifts

  15 Armless Sit-ups

Session 2 (35')

A) Warm-up

12 x 20"/10" 

  The Bridge 

  Snatch High Pulls

  Commandos 

  Arch rocks

B) Main lift

Recherche la 5 RM Strict Press du jour, puis effectue 3 séries à 90% de cette 5RM avec 2 à 2'30 rest

C) Accessory work

Tabata Starfish plank

  20" left side, 10" pause, 20" right side, 10" pause, etc (8 x 20/10) donc 4 x chaque côté

WEEK 4

Session 1

A) Warm-up

12 x 30" ON / 15" OFF

  Echo Bike

  Sandbag Carry

  Handstand hold

  Hollow rocks

+ hip mobility routine

B) Main lift

 a) Recherche la 3 RM Back Squat du jour, puis effectue 3 séries à 90% de cette 3RM avec 2'30 rest

 b) idem en strict press avec 2' rest

C) Accessory work

 a) 3 sets of

  6 Zercher Jefferson Curls barbell 20 kg

  30" Chair

  45" GHD Hip Extension hold

 b) Tabata Copenhagen Plank alternating left / right

Session 2

A) Warm-up

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