Athletic Strength by Quentin Vignot

06.10.99.77.60 vquent1@yahoo.fr

Vendredi 12 juin 2020 – Elite

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Session 1

A/ Conditioning :
1) E3MOM 12min (4 séries), 1 snatch + 1 hang snatch + 1 OHS
– Trouver la charge la plus lourde sur le complex.

2) EMOM 7min, 3 squat snatchs (80kg/55kg) + 3 MU bar
– Scale MU : 1) C2B x2 maxi – 2) Pull ups x2 maxi – 3) 6-9 cal Skierg & power snatch autorisé.

– 3 minutes de repos –

3) EMOM 5min, 2 squats snatchs (90kg/60kg) + 5 Deficit HSPU
– Deficit : bumper 20kg.
– Scale HSPU : Pike press.

– 3 minutes de repos –

4) EMOM 3min, 1 squat snatch (100kg/65kg) + 3 MU bar

 

Session 2

A/ Metcon : By team of 3 in relay
18 rounds
200m run
12 Devil press one arm alternate (25kg/15kg)
06 Dball clean (70kg/45kg)
– Time cap : 45 minutes.

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