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Programmation sur mesure

Objectif :

1) Gagner en force max

2) Régler problèmes de mobilité (cheville, épaules, ishios)

3a) Faire 100 DU Unbroken

3b) Faire 5 Strict Pullups Unbroken

3c) Faire 10 Kipping TTB unbroken

4) Thème prochain coaching : upper traps release, hip snatch

Proposition de Routine d'échauffement :

Lower body :

  10/10 Step ups 20"

  10/10 Reverse step ups 20" ou moins

  10/10 Deficit Curtsey Lunges (front foot elevated on plates)

  20 Alternating standing banded knees raises (small band)

  20 Back Chinese plank Alternating knees raises with small band on feet

  20 Alternating knees to elbows with small band on feet in high plank position

  15 Slide board hip thrusts (for hamstrings)

  15 Slide board Pike ups

  10/10 1-leg hip thrusts lying on the floor, foot on bench, knee at 90°

  3 x (10 jefferson curls weighted + 6 reverse nordics)

  10 Roll over to V-sit

  10/10 Ankles flexions with 8-12 kg Kb

WEEK 2

Session 1

A) Warm-up routine lower body

B) Force max

1- Find 1 Rm Deadlift

2- Find 1 Rm Back Squat

3- Front Squat 

C) AW

4 x 20 pistols alternating

D) Skill focus

4 x 30" handstand hold facing wall

Session 2

A) Warm-up routine upper body

B) Force max

a) Find 1 Rm Bench Press

b) idem Strict Pull up

c) idem Strict Press

d) idem Pendlay row

C) AW

Every 3' for 4 sets

  8 Chin ups

  8 Inclined Biceps Curls

  8 Ring rows 

D) Core

Intervals 30" ON / 30" OFF for 4'

  GHD Sit-ups

  Pike leg lifted iso

WEEK 1

Session 1

A) Warm-up routine lower body

B) Force (ajoute 5 kg à tous tes max et fais moi un Lydia de 30€ dans la foulée #routine )

1- Back Squat 5 reps @65% / 5 reps @75% / 5+ rep @85%

2- Front Squat idem

3- Deadlift idem

C) AW

a- Enchaîne les 3 exos sans pause si possible, trouve une intensité utile que tu pourras maintenir pendant 4 tours

Every 4' for 4 rounds, do

  8 Cyclist Squats weighted

  8 Reverse Nordics

  8/8 Bulgarian Split Squats

b- Même consigne

Every 4' for 4 rounds, do

  8 Deadlifts 55%

  8 Ring leg Curls

  8/8 Elevated dragon pistols

D) Skill focus

Hold 2' hanging tuck position

  Every break, 60 DU

Session 2

A) Warm-up routine upper body

B) Force

a) Bench Press 5 reps @65% / 5 reps @75% / 5+ rep @85%

b) idem Strict Pull up

c) idem Strict Press

d) idem Pendlay row

C) AW

a- Même consigne pour session 1

Every 3' for 4 sets, do

  8 Ring Push ups

  8 Pull overs

  8 Dbs Z Presses

b- Every 3' for 4 sets

  8 Ubk Chin ups

  8 Inclined Biceps Curls

  8 Dbs Pendlay rows 

D) Core

Intervals 40" ON / 20" OFF for 10'

  GHD Sit-ups

  GHD Hip Extensions

  Pike Legs lifts

  Arch hollow

  Hollow rock