
JEUDI 26/12/2019
Endurance musculaire avec medball pour entrainer le clean and jerk
Warm up
Mobilité
3 rounds:
200/150m row
Deadlift (Ball)
Shoulder press (ball)
20’’ handstand hold
Skill
Circuit gym
On the min x 9
Min 1: 8 à 12 pike push-ups
Min 2: 6 à 10 ring row (10 sec hold)
Min 3: 20 à 30’’ L-sit (floor)
Metcon
50-40-30-20-10 reps for time of:
Medicine-ball cleans
Push press wall-ball shots
♀ 20-lb. ball, throw to 9 ft.
♂ 30-lb. ball, throw to 10 ft.
After
Stretching