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