Une séance complète à faire à la maison
WARM UP
A.2 ROUNDS
-
60 SEC SPRAWL SIDE SHUFFLE
-
30 SEC PIKE UPS
- 30 SEC DEEP SQUAT HOLD
B.1 SET
-
8 TRAP 3 RAISE + 8 OHSQUAT WITH STICK
- 7 GOOD MORNING
STRENGHT
- 3 SETS
- 4/4 WEIGHT PISTOLS WITH 4 SEC EXCENTRIC* //ON CHAIR EXCENTRIC STEP DOWN
- 6/6 WEIGHT JUMPING LUNGES
- 4/4 SHRIMP SQUAT//8SQUATS
-
*MOVE UP FROM THE PISTOLS WITH 2 LEGS
METCON
- EVERY 5 MIN x4
- 2 ROUNDS
- 12 DIPS ON TABLE(S)/CHAIR(S)
- 12 JUMPING LUNGES
- 12 PIKE PUSH UPS
- AT 2 MINUTE DO
-
5/5 REPS PLANK UP AND DOWN
ACCESSORY
- SHOULDER STABILITY
- 3 SETS
- A. 15/15 FRONTAL ARM ELEVATION
- 3 SETS
- B. 15/15 ANGULAR ARM ELEVATION
-
REST AS NEED
La version complète
