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Programmation sur mesure

Cycle 4

Session 1

A) Warm-up / 2 rounds

  8 Biceps Curls Dbs 2 x 8 kg

  10 V-ups

  20 Shoulder touches

  30" Hollow Rock

B) Find 1RM Back Squat

B') Emom 10' : 1 Back Squat @97%

 

C) Find 1RM Weighted Pullup Strict

C') Emom 10' : 1 Strict Weighted Pull up @95%

D) Amrap 8' complex 

  1 Strict Pull ups

  2 Pullups

  3 KTE

E) FBB / 2 rounds

  10 Banded adductions on bench

  10 Overhead Triceps Extensions

  10 Ring body saw

  8/8 Bulgarian Split Tuck Jumps 

Session 2

A) Warm-up / 12 x 40/20

  Dbs Power Cleans

  V-ups

  DU

B) Test 1 Rm + Emom 10' : 1 Front Squat 97%

C) Emom 10' Strict Weighted Pullups 97%

D) 2 rounds

  8/8 Bulgarian Split tuck jumps

  10 Romanian DL Barbell

  12 Glute Bridges barbell

  10 Pike Leg Lifts

 

E) 2 rounds

  10 Biceps Curls 

  10 Pike Leg Lifts

  10 Triceps Extensions Overhead Db 10-15 kg

Session 3

A) Warm-up / 3 rounds

  4 Nordic Curls band assisted

  8 Romanian Deadlifts

  12 Hip Thrusts Barbell

B) 

  a) Emom 5' : 1 Back Squat 97%

  b) Emom 5' : 5 Jumps with barbell @30% of 1RM back squat

  c) Emom 5' : 2 Slow Clean Pulls 110% of 1RM Clean

C) Emom 10'

  5 Pullups

  5 HSPU

D) 3 Rounds

  20 Shoulder Touches

  15 Pike Leg Lifts

  10 Pull Over (2.5 kg each hand)

Session 4

A) Warm-up / 2 rounds

  15/15 Banded Shoulder External Rotations 

  10 Db Pull Over 10 kg

  Banded Crab Walk + 10/10 Banded Abductions

  10 Cuban Presses

  

B) 

  a) Emom 5' : 2 Zercher Squats as heavy as possible

  b) Emom 5' : 2 Snatch Balance as heavy as possible

  c) Emom 5' : 2 Slow Snatch Pulls @110% 

C) Amrap 3' x 3 (rest 2' between sets)

  1 Pullup

  1 KTE 

 

D) 3 rounds

  3 Neck Presses Snatch Grip @20 kg

  10 Shoulder Touches

  10 V-ups

  10 Skateboard Pike-ups

  

Cycle 3

Session 1

A) Warm-up : 3 rounds

10/10 Deficit Calf Raises bent knee

10 Db Pull Over 10 kg

5 Skin the cat

10 banded adductions on the bench

B) Emom 10' : 1 back squat @95%

C) 3 Rounds For time

  12 Shoulder Touches

  12 Overhead Lunges Db 15 kg

 

D) Core training

  a) 6 x 10"/20"  Pike leg lifts

  b) 4 x 10 strict KTE

E) 2 rounds of 20 Biceps Curls Barbell 20 kg + 20 Overhead Triceps Extensions Db 15 kg

Session 2

A) Warm-up / 3 rounds

  3 variations of 12 Banded Abductions

  15 Lying Banded TTB

  10/10 Single Leg Db Romanian Deadlift 15 kg

  10 Db Pull Over 10 kg

B) Ouvertures

  a) Emom 6' : 1 Power Clean 95%

  b) 3 sets of 3 Clean Pulls @110%

 

C) Emom 10' : 1 Weighted Strict Pull up @ 95 %

D) 20"/20" x 12

  Tuck Hold Hanging

  Slide Board Pike Ups

  Ring Body Saw

  Arch Hollow

Session 3

A) Warm-up / 2 rounds

  10 Band Y Pulls

  10 Band Y Push

  10 Cuban Presses

  10 Cossack Squats

  

B) Emom 10' : 1 OHS 90%

C) Emom 5' : 2 Snatch Grip Neck Presses + 3 Strict Pullups

D) 5 x 30"/15" Hanging Tuck Hold

Session 4

A) Warm-up / 3 rounds / add 5 kg each round

  5 High Hang High Pulls Snatch

  5 Ground to Hang Pulls Snatch Grip

  5/5 1-leg jumps

  5 Cuban Presses

B) Emom 10' : 1 Power Snatch 97%

C) Emom 10' : 1 Front Squat 95%

D) 3 rounds

  8/8 Weighted Step-ups

  20 Shoulder Touches

  8/8 Chainsaw Rows Db

  20 KTE

Cycle 2

Session 1

A) Warm-up / 2 rounds

  10 Banded adductions

  10 Banded adbuctions

  10 Banded Leg Curls

  10 1-leg glute bridge / leg

  10 Cyclist Squats @16 kg

B) Force lower body

  a) 2 sets of 6 Front Squat tempo 4" eccentric @70% rest 2'

  b) 2 sets of 3 Back Squats @85 %, rest 1'30

  c) 2 sets of 16 Backward Lunges @60 % rest 1'

  d) 2 sets of 10 Deadlifts @70 % rest 2'

  e) 2 sets of 10 Single Leg Romanian Deadlifts @20-30 kg / leg

C) 70 Lying banded TTB 

  

D) 20' Passive stretching 1' / position at least

Session 2

A) Warm-up / 2 rounds

  10 Ring Face Pulls

  10 Ring Face Push

  10 Dbs Lateral Raises

  10 Ring Body Saw

  10 Db Pull Overs @10 kg

B) Upper Body strength

  a) 2 sets of 6 Neck Presses tempo 4" eccentric @70% rest 1'30

  b) 2 sets of 3 Bench Presses @85 %, rest 1'30

  c) 2 sets of 8 Ring Dips, rest 1'

  d) 2 sets of 10 Strict Pullups, rest 1'30

  e) 2 sets of 10 Bent Over Rows @20-30 kg, rest 1'

C) 50 Strict Knees to Elbows

Rest 2'

50 Shoulder Touches

D) 20' Passive Stretching 1' / position at least

Session 3

A) Warm-up / 40"/20" x 4 rounds

  Wall Ball 6 kg

  Db Snatches 15 kg

  Sandbag Bear Hug hold 32 kg

B) Flexions

  a) 2 sets of 3 Zercher Squats @60 % of 1 RM Front Squat, rest 2'

  b) 2 sets of 1 Front Squat @95 % , rest 2'30

  c) 2 sets of 5 Back Squats @80 %, rest 2'

C) Presses

  a) 2 sets of 3 Shoulder Presses @85 %, rest 2'

  b) 2 sets of 1 Bench Press @90-95 %, rest 2'

  c) 2 sets of 5 Dips @80 %, rest 2'

D) Core

  Accumulate 3' of Back Chinese Plank

E) Passive stretching

Session 4

A) Warm-up / 3 rounds

  10 Good Morning

  10 Single Leg Curls Banded

  10 Ring Face Pulls

  10 Lat Pull Down

  10 Biceps Curls Dbs 

B) Ouvertures

  a) 2 sets of 3 Hang Power Cleans @85 % of 1 RM, rest 2'

  b) 2 sets of 1 Deadlift @95 % , rest 2'

  c) 2 sets of 5 Deadlifts @80 %, rest 2'

C) Tirages

  a) 2 sets of 3 Strict CTB Pull ups weighted, rest 1'30

  b) 2 sets of 1 Strict Pull up max, rest 1'30

  c) 2 sets of 5 Strict Pullup weighted, rest 1'30

D) Core

  30 Strict Knees raises

  30 Kipping TTB

  30 V-ups

  3' Plank

E) Stretching

Session 5

A) Free warm-up​

B) Flexions

  a) 5 - 3 - 1 Squats Pause 3" @ 65-70-75 %

  b) 5 -3 - 1 Squats Pause 3" @ 70-75-80 %

  c) 2 sets of 10/10 Step ups @20 kg barbell

C) Poussées

  a) 5 - 3 - 1 Shoulder Presses Pause 3" at mid way @65-70-75 %

  b) 5 - 3 - 1 Shoulder Presses Pause 3" at mid way @70-75-80 %

  c) 2 sets of 20 Ring Pushups (pieds sur la box, pas besoin de raccourcir les anneaux)

D) Stretching

Session 6

A) Warm-up / 2 rounds

  10 Ring Face Pulls

  10 Ring Face Push

  10 Dbs Lateral Raises

  10 Ring Body Saw

  10 Db Pull Overs @15 kg

B) Ouvertures

  a) 5 - 3 - 1 Deadlifts Pause 3" at mid way @ 65-70-75 % rest 2'

  b) 5 -3 - 1 Deadlifts Pause 3" at mid way @ 70-75-80 % rest 2'

  c) 4 sets of 10 Low Hang Dead start Power Snatches @25 kg, rest 1'

C) Tirages

  a) 5 - 3 - 1 Strict Pullups Pause 3" at mid way @65-70-75 % rest 1'30

  b) 5 - 3 - 1 Shoulder Presses Pause 3" at mid way @70-75-80 % rest 1'30

  c) 2 sets of 20 Ring Rows, rest 1'

D) Tabata armless situps (in the recovery time, stay in the plank position)

E) Stretching

Session 7

A) Free Warm-up

B) MetCon

Every 2' you must complete :

  4 Devil Presses 2 x 10 kg

  8 Dbs Thrusters 2 x 10 kg

  16 Box Jump Overs 20"

Rest 1' and complete 6 sets

C) FBB / 2 rounds 

  20 Db Overhead Triceps extensions 10 kg

  20 Dbs Biceps Curls

D) Stretching

Session 8

A) Montée de gamme sur les mouvemens du wod

B) Crossfit Total (videos)

3 barres en back squat

3 barres en Shoulder Press

3 Barres en Deadlift 

Free rest time, score to coach

C) 20' Low intensity running or biking

D) No stretch

Cycle 1

Session 1

A) Warm-up / 3 Rounds

  15 Cyclist Squats @16 kg

  15 Good Morning barbell

  10 Jumping Bulgarian Split Squats / leg

  15 Hip Thrusts Bench Supported Db @20 kg

B) OHS technique focus

  a) 4 sets of 4 OHS empty barbell tempo 4-2-4-2 rest 1' (focus sur la verticalité, si la mobilité te fait défaut, surélève les talons)

  b) 4 sets of 10 neck presses snatch grip @20 kg rest 1'

C) Back Squat resistance

  4 sets of 12 reps @50-60 % rest 1'

Session 2

A) FBB Push-Pull

  a) 4 sets of 10 Banded Strict Pullups + 10 Pushups (both must be unbroken) rest 1' between sets

  b) 4 sets of 10 Dips + 10 Biceps Curls (both ubk) rest 1'

  

B) Snatch 

  a) 3 sets / 2' rest between sets

  10 Jumps with barbell back rack @20-30 kg

  5 High Hang Muscle Snatches same barbell

  b) 3 sets / 2' rest

  5 High Hang Power Snatches @20-30 kg

  5 Seated Box Jumps Dead Start (as high as possible)

Session 3

A) Shoulder stability

  a) 3 sets of 10 Ring Body Saw + 10 Ring Face Pulls (for quality)

  b) 3 sets of 10 Dbs Side Lateral Raises (full range) + 10 Banded Lat Pull Down / arm (1 side at the time)

B) Jerks 

3 sets / 2' rest between sets

  3 Drives with heavy barbell @110% of 1 Rm Jerk

  Deload barbell and go straight to 3 Push Jerks @70-80 %

C) Core training

Work 40" / rest 20" / 3 rounds

  Windshield Wipers with barbell

  Hollow Rock

  Back Chineese Plank with 10-20 kg on hip

  Strict TTB

Session 4

A) Legs burning

  a) 4 sets of 20 Deficit Backward Lunges @60% (15 cm deficit) rest 1'

  b) 4 sets of 10 Cossack Squats Slide Board / leg @bodyweight rest 1'

B) Clean Pulls

3 sets of 3 heavy clean pulls slow tempo @110 % of 1 Rm Clean rest 2'

C) MetCon

AMRAP 12'

  50 DU

  8 Burpees Box Jump Overs

  16 American Kb Swings @16 kg

Session 5

A) Snatch High Pulls

  a) 3 sets of 6 standing muscle snatches no drive (uniquement les bras) with empty barbell, rest 30"

  b) 3 sets of 3 reps "3 position" snatch high pulls @80-90-100% of 1Rm Power Snatch, rest 1'30 (1 départ high hang, 1 départ hang, 1 départ low hang, sans reposer entre les trois positions, en montant lentement à chaque rep jusqu'à ta position de saut)

  c) Emom 7' add +2,5 kg each round start @50%

  1 high hang power snatch + 1 hang power snatch

B) Emom 6' 

  3 tempo strict ring MU (scale with feet on the bench) 4" de tirage, explose au transfert puis fais le dip comme tu peux

Session 6

A) Routine shoulder Rings (vidéo)

B) OHS / Emom 15' (les fesses ne doivent pas monter avant les épaules, recherche sur toutes tes reps à monter droite épaules fixes. Si tu n'y arrives pas tu décharges)

  0-5' : 3 reps @70%

  5-10' : 1 rep @80%

  10-15' : 5 reps @60%

C) 50 Strict KTE for time and quality

D) 5 sets of 10 Skull Crusher + 10 biceps curls (both with empty barbell) 

Session 7

A) Hamstrings mother fucker !

  a) 2 sets of 12 Hip Thrusts Slide Board + 12 Good Morning @20kg / rest 2'

  b) 3 sets of 4 Eccentric Nordic Curls (band assisted if needed) / rest 2' --> vidéo démo

  c) 3 sets of 8 Romanian Deadlifts @40-50-60 kg (scale as needed) rest 2'

B) 100 Shoulder touches for time

  rest 2'

  60 Box Pushups for time (position basse)

C) Tabata Hanging Tuck Hold

Session 8

A) Amrap 10'

  5 HSPU

  10 Box Jumps

  15 Thrusters 20 kg

 

B) Pull Pull Pull

  a) 3 sets of 20 Renegade Rows Dbs 10kg, rest 45"

  b) 3 sets of 8 Chainsaw rows Db 15-20 kg, rest 45"

  c) 3 sets of 15 Jumping CTB, rest 30"

C) Core training

Work 40" / rest 20" / 3 rounds

  Windshield Wipers with barbell

  V-ups

  Back Chineese Plank with 10-20 kg on hip

  Flutter Kicks

D) Glutes for ever

  a) 3 sets of 12 Glute Bridges as heavy as possible, rest 1'

  b) 3 sets of 12 Deficit Backward Lunges, rest 1'