I) WARM UP AND SKILLS

A) ARTICULAR WARM UP
Osteo Articulaire général + Mobility Banded

FIX YOUR WRIST #poignetsenferforgé

B) WARM UP

3 Minutes Ski Erg Easy Pace

Then

3 rounds
10 Push ups
10 Banded Pull appart
20 secondes Handstand Hold Box

C) SKILLS

5 Minutes Skills HSPU

Pour les Elites, correction technique et optimisation du mouvement
#personnenestparfaitsauffraser

II) WORKOUT OF THE DAY
#obligatoire

“GYM SESSION” 

STRENGTH PART

Every 30 sec for 8 min

1 Eccentric HSPU
Add deficit if it’s too easy
Add Plates If you can’t control all range of motion

SKILL PART

FOR 10 minutes

ELITE : Learn Free HSPU, build a set of that

INTER : HS HOLD + HSPU Bottom position

Tu peux utiliser un mur si trop difficile

Beginner : Hands on HSPU and BOX HSPU or Pike press

METCON

METCON : Death by DUHSPU

EVERY minutes until fail
25 double under + 1 HSPU

ADD 1 HSPU EVERY MINUTE
Elite : Deficit HSPU 2×20 kil each side
Inter = HSPU Kipping
Beginner = Pike press

Finisher for quality
4 rounds : 20 Banded pull appart + 20 low banded row

AFTER PARTY

Shoulder strength and mobility exercice 3 Minutes

AFTER PARTY

Massez vous et faites ou construisez votre routine de récup prenez le temps de faire un bon cooldown, un peu de marche, d’AB, buvez et mangez ! c’est Primordial pour votre progression !

SESSION 2
#Optionnal #Competitor

CONDITIONING
#Team #cardio

TEAM OF 3

21 RELAYS
10/8 CAL ASSAULT BIKE
15 RELAYS
10/8 CAL SKI
8 BURPEES BOX JUMP OVER
9 RELAYS
4 BAR MUSCLE UP
8 DUMBELL SNATCHES 22,5/15

SHIELD ACCESSORY
#renforcement

10 ROUNDS FOR QUALITY

10 INCLINE DUMBELL PRESS
10 INCLINE CHEST SUPPORT DUMBELL ROW
10 GHD SIT UPS
10 GHD REVERSE HYPER