Session 1

A/ Conditioning :
5 rounds 4min ON / 4min OFF
10 Dball clean (70kg/50kg) + Max MU rings
– 20 Double Kb clean (32kg/24kg) si pas de Dball/sandbag/Atlas stone.
– Scale MU rings : 1) MU bar – 2) C2B – 3) Strict pull up – 4) Pull ups – 5) C2B/Pull up with band.

Session 2

A/ Warm up : Barbell press
15 Stricts press empty bar
10 Strict press @50% BW ou moins
10 Push press @50% BW ou moins
10 Push press @80% BW ou moins
5 Eccentric HSPU ou Downward dog HSPU

B/ Gym : Deficit strict HSPU
4 séries de 6 reps
– Incrémenter le deficit autant que possible entre les séries.

C/ Metcon : 21-15-9
Deadlifts (80kg/55kg)
T2B
– Deadlifts UB sinon diminuez la charge.
– Scale T2B : Élévation genoux.