jg_killcliff_8078

JEUDI 29/11/2018

Warm up: 15’

Mobilité

Emom 5’:

30 DU + 5 muscle clean

 

Skill: 15’

Power clean series de 2 reps (augmentez la charge à chaque série)

 

Scaling:

Réduisez la charge sur le Power Clean, mais maintenez un intervalle travail-repos qui encourage les efforts de sprint.

 

Metcon: 15’

3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 155 lb.
Women: 105 lb.

Intermediate Option
3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 115 lb.
Women: 80 lb.

Beginner Option
2 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 65 lb.
Women: 45 lb.

 

After: 10’

Renforcement musculaire

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