Athletic Strength by Quentin Vignot

06.10.99.77.60 vquent1@yahoo.fr

Programmation gratuite

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Vendredi 22 mai 2020

A/ Conditioning : E4MOM 32min (8 séries) – Série 1 : 400m run + 80 DU/SU. – Série 2 : 40 Cal row + 40 Kb russian swings (32kg/24kg).

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Jeudi 21 mai 2020

A/ Conditioning : Leg fever 1) 15sec ON/15sec OFF for 4min – Max Backsquats (50kg/35kg). – 2 minutes de repos – 2) 15sec ON/15sec OFF for 4min – Max Backsquats jumps. – 2 minutes de repos – 3) 15sec ON/15sec OFF for 4min – Max lunges. – Inspiré de Lukas Hogberg.

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Mercredi 20 mai 2020

A/ Strengthening : 5 séries 1 rope climb 10 rope pull up 20 Barbell curl biceps 40 Landmine twist (30kg) – 3 minutes de repos entre les séries.

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Mardi 19 mai 2020

A/ Metcon : TBD Amrap 40min 50 Cal Bikerg 40 Wall ball clean (20lbs/14lbs) 30 Kb American swings (24kg/16kg) 200m run with wb. – De rien.

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Lundi 18 mai 2020

A/ Conditioning : EMOM 30min – Minute 1 : 8-12 Dball floor press. – Minute 2 : 8-12 Db one arm standing shoulder press right side. – Minute 3 : 30-45sec Dball standing hold. – Minute 4 : 8-12 Db one arm standing shoulder press left side. – Minute 5 : 8-12 Dball […]

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Vendredi 15 mai 2020

A/ Metcon : EMOM 30min Min 1 : 40-70 DU/SU Min 2 : 8-12 Kb snatchs (32kg/24kg) Min 3 : 12-15 Pike press Min 4 : 15-18 Kb Gobelet squats Min 5 : 15-18 Kb Russian swings

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Jeudi 14 mai 2020

Metcon : Pour le temps 3 rounds 21 Pistols alternate 15 Box jumps (60cm/50cm) 09 Trusters (40kg/25kg) – Time cap : 15 minutes.

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Mercredi 13 mai 2020

A/ Cardio : Ergo work 40min easy pace – Choisis ton ergo et éclate toi à y passer un moment sans mettre d’intensité !! (120-140 pulses).

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Mardi 12 mai 2020

A/ Metcon : TBD (Tuesday Black Day) 10 rounds 20 Db hang snatchs alternate (25kg/15kg) 15 Burpees facing the Db 10 Db OH lunges right arm 10 Db OH lunges left arm – Time cap : quand le coach te dira d’arrêter. Si t’as pas de coach termine.

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Lundi 11 mai 2020

A/ Metcon : Pour le temps 3 rounds 100 DU/SU 60 Wall ball shots (20lbs/14lbs) 30 T2B 10 Snatchs @80kg/55kg – Time cap : 45 minutes.