bike erg. Une collection de 7 articles

Mardi 13 Janvier

Snatch 2 @ 60 kg3 @ 65 kg2 x 1 @ 70 kg x 02 x 1 @ 73 kg x x x x o2 @ 65 kgComplex For Load 2 Snatch Balance + 3 Snatch grip push pressEvery 2'30 x 4 40 - 45 - 50 - 55 kgFor Time 5 rounds 10 Power Clean →

Mardi 3 Nov

Amrap 12' 10 Ring Row12 OH Lunges W/DB @20kg12 + 18 repsCardio 1km Run AAR2km Bike Erg4' Restrepeat 5'30 - 3'50 / 5'40 - 3'53Muscu 4 x 11 Dips @31x1 Echec à 8 sur la troisième série ... →

Mardi 27 Oct

Amrap 12 x 2 24 cal Bike erg12 Burpees to Target6 Mu Bar3' REST 3+32 / 4 roundsEMOM 18' 16 Floor Press @20 kg DB14 Pendlay Row @20kg DB30" hollow holdA-Midi Session Pumping Iron DB Shoulder PressCurl & Triceps →

Samedi 24 Oct

4 Rounds For Time en Team 15 Cal Bike Erg7.5m OH Walking Lunges @35kg15 OHS15 GHD Sit Up7.5m Front Rack Lunges I go you go avec Laeti 23'30 →

Vendredi 23 Oct

Bike Run Bike Bike 5 kmRun 3 kmBike 5 km41'31For Load 1rm Shoulder Press1rm Squat Clean1rm Deadlift64 kg / 90kg / 160kg →

Mercredi 7 Oct

For Time Cardio 15000m Bike ErgEvery 5' 15 cal AARunner Time 38'10 ! (Pas envie de faire de force ni de suivre la prog) →

Recovery workout

EMOM 24' 14 Cal Bike Erg12/14 Push Up20/25 Air Squats12 Ring Row Last Rounds Max Reps sur la minute. →