Rechercher

04/03/2021


WARM-UP : 3 rounds of : DB good morning x 10 reps @3111

plank DB pull thorugh x 10 reps

hollow rocks / tuck ups x 10 reps

MATERIEL

RENFO:

3 Sets For Quality:

15 Romanian Deadlifts @2111 Tempo

25 Sit-ups

* rest 1 min


FOCUS: contraction sur chaque mouvement , pas de vitesse !


CONDITIONING:

6 rounds of:

renegade row x 8 reps

alterning DB hang clean and jerk x 16 reps

leg lift + hip extension x 8 reps


*renegade row => 1 rep = (1 push-up + 1 row +1 push-up + 1 row, other side)

SANS MATERIEL

WARM-UP : 3 rounds of : prisonner good morning x 10 reps @3111

shoulder taps x 10 reps

hollow rocks / tuck ups x 10 reps

MATERIEL

RENFO:

3 Sets For Quality:

25 glute bridge @2111 Tempo

25 Sit-ups

* rest 1 min


FOCUS: contraction sur chaque mouvement , pas de vitesse !


CONDITIONING:

6 rounds of:

push-ups + shoulder tap x 8 reps

Box jump x 16 reps

leg lift + hip extension x 8 reps

*push-ups + shoulder taps => 1 rep = (1 push-up + 1 tap +1 push-up + 1 tap, other side)








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