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