WARM UP AND SKILLS

ARTICULAR PREP

Articular prep 2 min
Foam Roller 3 Min
Activate your Body 6 Minutes

WARM UP

TEAM OF 3
AMRAP 6 Minutes

10 x 10 M Shuttle Run Synchro
10 Shoulder to overhead Plate 10/5 Synchro
10 Air Squats Synchro
10 Push ups Synchro
10 Arch hollow Bar Synchro @2

SKILLS

A) Prends 5 minutes pour la priorité du jour
L- PULL UPS
B) Montée en Gamme et échauffement Partner Deadlift

WORKOUT OF THE DAY

TEAM SESSION

AMRAP 13 MINUTES
TEAM OF 3

13 DEADLIFT PARTNER @2
ONE REST

13 CALORIES ROW
2 ON DEADLIFT HOLD

13 L-PULL UPS
2 ON HANG BAR

13 PUSH UPS SYNCHRO @3

Strategy, Stimulus and Scaling Options
Un peu de fun comme chaque vendredi
Amusez vous bien les machines
Pour le Deadlift
Barre à 140 Team Homme
Barre à 120 Team mixte
Barre à 95 Team Filles
Scaling Options
L Pull ups = Cf Scaling Options du skill
Deadlift = Lighter

VERSION SOLO
AMRAP 13 MINUTES

6 DEADLIFTS 80/65
12 CALORIES ROW
6 L PULL UPS
12 PUSH UPS

SESSION 2
#OPTIONNAL #COMPETITOR

PRE WORKOUT #warmup
Osteo Articulaire
CLEAN MOBILITY
2 Rounds
8 Muscle Clean Empty Barbell
8 Power Clean Empty Barbell
8 Front Squats Empty Barbell
8 Squat Clean Empty Barbell

A) 3 POSITION MUSCLE CLEAN AND TALL CLEAN
4 sets of
3 Position Muscle Clean + 2 Tall clean pause
2 sec à la reception

Travaillez entre 30 et 40% RM
Focus sur la trajectoire de barre, et sur une reception solide!
1 Set = 1 High hang + 1 hang + 1 Muscle clean + 2 tall clean

B) POWER CLEAN
3 SETS OF
3 Power Cleans
( 3 sec Hang)
Travaillez autour de 75% RM
3 secondes au dessus des genoux

C) HANG SQUAT CLEAN PAUSE
3 SETS OF
2 Hang Squat Clean Pause
( 2 sec Bottom Position )
Travaillez entre 75%@ 85% RM


D) HEAVY SQUAT CLEAN
E4MOM 20 MIN
1) 3 squat clean 87,5 %
2) 2 squat clean 90%
3) 2 Squat clean 92,5%
4) 1 squat clean 95 %
5) 1 squat clean 95 % +

AFTER PARTY

a) Single leg squat on box
4 x 8 each leg (slow eccentric)

b) Split stance RDL
4 Sets of 10 Repetitions

c) KB power swing
4 Sets of 8 Repetitions (AHAP)