I) WARM UP AND SKILLS

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

FRONT RACK MOBILITY 4 Minutes

B) WARM UP

Running Clock
0@1 Minute = Walking Lunges dans ta box sur du Rozes

1@2 Minutes : Air Squat recovery pace #tranquille
2@2min30 Minutes = Empty Thruster


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 FrontSquat

Genoux vers l’extérieur lors de la montée
Talons ancrés au sol
Torse bombé, fier de toi, pas de chien qui chie

Montée en Gamme

II) WORKOUT OF THE DAY

FRONT SQUAT

E3MOM 24 MINUTES

1 = 6 @ 70%1RM
2 = 6 @ 70%1RM
3 = 6 @ 70%1RM
4 = 4 @ 80% 1RM
5 = 4 @ 80% 1RM
6 = 4 @ 80% 1RM
7 = 2 @ 86% 1RM
8 = 1 @ 92% 1RM

AFTER PARTY

FOR QUALITY
4 ROUNDS

12 GOBLETS SQUATS
20 SECONDES HOLLOW HOLD
60 M SANDBAG WALK

SESSION 2
#Optionnal #competitor

FOR TIME

21 – 15 – 9

TOES TO BAR
HANG POWER CLEAN 70/50

STRENGTH
#RENFORCEMENT

5 ROUNDS FOR QUALITY

10 BANDED LATE PULL DOWN
10 GHD BACK EXTENSION