Jeudi 14 Janvier

Squat Clean

  • 3 x 3 @ 82 kg
  • 2 x 2 @ 88 kg
  • 3 x 1 @ 99kg

Split Jerk

  • 3 x 3 @ 70
  • 2 x 2 @ 80
  • 3 x 1 @ 90kg

5 Rounds For Time

  • 20 cal row
  • 9 DL
  • 6 Clean
  • 3 Stoh
  • @60/65/70/75/80kg
  • 1"30 Rest
  • Time 23'...

Amrap 20'

  • 20 Hang Clean & Jerk DB @ 22.5
  • 20 DB Jump Over
  • 15m Oh Lunges DB
  • 1' rest
  • Total 5 Rounds

Accesory work

  • 2 rounds :
  • 50 Lat pull down
  • 50 Triceps Ext
  • 50 Biceps Curl

Puis 3 x 30" Ext Lomb Hold on GHD  

Lundi 4 Janvier

Snatch

  • 3 reps @55
  • 3 reps@60
  • 2 reps@65
  • 2 reps@65

Complex Snatch Balance

  • 2 Snatch Balance + 1 OHS + 2 Snatch Balance
  • Every 2'30 x 5 @40kg

For time 6 rounds

  • 350m Run AR
  • 20 Cal Row
  • 10 Burpees over rower
  • 3'50 - 4'10 - 4-06 - 4'14 - 4'30 - 4'32

Squat Clean

  • 12 Rounds every 15" 1 reps @45
  • 10 Rounds every 20" 1 reps @55
  • 8 Rounds every 30" 1 reps @65
  • 6 Rounds every 45" 1 Reps @75
  • 4 Rounds every 1' 1 reps @85

Mardi 22 Decembre

For Time

  • 3 Rounds
  • 12 Pull up
  • 50 Du
  • 5 Squat Clean @60
  • 2' Rest
  • 3 Rounds
  • 9 Chest to bar
  • 50 Du
  • 3 Squat Clean @70
  • 2' Rest
  • 3 Rounds
  • 6 Muscle up Bar
  • 50 Du
  • 1 Squat Clean @80 - 90 - 95

Time 19'55

Bench For Load

  • 80 KG

Vendredi 23 Oct

Bike Run Bike

  • Bike 5 km
  • Run 3 km
  • Bike 5 km

41'31

For Load

  • 1rm Shoulder Press
  • 1rm Squat Clean
  • 1rm Deadlift

64 kg / 90kg / 160kg