Mercredi 18 Décembre

I) WARM UP AND SKILLS

A) ARTICULAR PREP
Foam Roller 4 Min
Accumulate 2 Min Squat both position
Crossover symmetry Warm up 3 Minutes

B) WARM UP

Running Clock
0@1 Minute = Walking Lunges sur All I Want de Mariah Carey #noel

1@2 Minutes : Lateral Band Walk

2@3 Minutes = Empty BackSquat

Easy pace forcement, c’est un warm up les loulous

Accumulate
30 Goblet Cossak Squats

C) SKILLS

6 Minutes de Skills sur le mouvement du jour

Respect des choses de la vie sur le BackSquat

Genoux vers l’extérieur lors de la montée
Talons ancrés au sol

Montée en Gamme

II) WORKOUT OF THE DAY

BACK SQUAT

4 SERIES de 3 Repetitions with 8 Secondes Pause
@60% 1RM

THEN

4 attempts to build an heavy set of 8 REPETITIONS

EN gros, 8 Backsquats bien lourd, tu commences à 60% sur ton premier essai et tu essayes de faire le plus lourd possible, tu as 4 essais.
Essaye de finir aux alentours de 75%

AFTER PARTY

A) Narrow stance barbell kang squat
4x 12 start with an empty barbell
Narrow Stance = Pieds Serrés au max

B) Back rack lunges : 5 x 10m (1’30 rest) @60/45

C) Banded march : 4x 1min on / 1min off

SESSION 2
#Optionnal #competitor

GYM SESSION
#improveyourbody

STRENGTH

AMRAP 12 MINUTES
For quality
20 M OHS Walk with KB
6 Strict C2B
20 sec L SIT PARALETE OR BAR
8 Dips

BEGINNER =
Toes assist eccentric pull ups
Tuck Hold position
Box Dips

SKILL

BUILD 4 SETS OF MU BAR
80 % Of your Max Muscle Bar UB

3 min rest / sets

Ex : 10 muscle up bar Ub PR = 8 Muscle up bar
For quality ! Try to keep your feets closes and a good shape