
VENDREDI 09/11/2018
Warm up:15’
Mobilité
3 rounds: 5 shoulder press + 15 scap pull
Skill: 10’
Technique push press + determination de la charge
Scaling:
Cet intervalle push / pull appelle un effort maximal à chaque tour des tractions. Modifiez les tractions en une tâche difficile tout en vous permettant de réaliser plusieurs répétitions à chaque tour. Envisagez de réduire le nombre de tours pour réduire le volume global.
Metcon:23’
5 3-minute rounds of:
20 push presses
Max-rep weighted pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.
Men: 135-lb. press; 50-40-30-20-10-lb. weighted pull-ups
Women: 95-lb. press; 25-20-15-10-5-lb. weighted pull-ups
Intermediate Option
5 3-minute rounds of:
20 push presses
Max rep weighted pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.
Men: 115-lb. press; 30-20-10-lb. weighted pull-ups, then strict, then kipping
Women: 75-lb. press; 15-10-5-lb. weighted pull-ups, then strict, then kipping
Beginner Option
3 3-minute rounds of:
20 push presses
Max-rep jumping pull-ups
Rest 2 minutes between rounds.
Men: 95-lb. press
Women: 65-lb. press
After:5’
Core training