Programmation sur mesure

WEEK 6

Session 1 - Force Flexions + Poussées

A) Warm-up / 12 x 40/20

  Wall Ball 9 kg

  Sandbag bear hug hold 54 kg

  Handstand hold

B) Flexions

  a) 5 - 3 - 1 Front Squats @80-85-90 %, rest 2'

  b) 5 - 3 - 1 Front Squats @85-90-95 %, rest 2'

  c) 2 sets of 10/10 Backward Lunges @60-80 kg, rest 1'

C) Poussées

  a) 5 - 3 - 1 Shoulder Press @80-85-90 %, rest 2'

  b) 5 - 3 - 1 Shoulder Press @85-90-95 %, rest 2'

  c) 3 sets of 10 Dbs Lateral Raises @10 kg, rest 1'

D) 100 V-ups for time / every break = 10 pushups

E) Stretching

Session 2 - Force Ouvertures + Tirages

A) Warm-up / 12 x 40/20

  TTB

  Arch Hollow hold

  Chin Over Bar Tuck Hold

  Kb Swing 24 kg

B) Ouvertures

  a) 4 sets of 5 Low Hang Power Cleans @70-80-90-100 kg, rest 1'30

  b) 5 sets of 1 Deadlift Low Hang Pause 15" @100 kg , rest 45"

  c) 3 sets of 3 Sumo Deadlifts @90%, rest 2'

C) Tirages

  a) 5 - 3 - 1 Strict CTBs @80-85-90 %, rest 1'30

  b) 5 - 3 - 1 Strict CTB @85-90-95 %, rest 1'30

  c) 3 sets of 10 Dbs Biceps Curls Incline Bench @10 kg, rest 1'

  d) 2 sets of 8 Bent Over Rows barbell 50 kg, rest 1'

D) 

Session 3 - MetCon

Session 4 - Force endurance Flexions + tirages

Session 5 - Work Capacity

 

WEEK 5

Session 1

A) Max Front Squat 

Max Bench Press

Max Deadlift

B) Heavy single complex

  1 high hang high pull snatch

  1 high hang muscle snatch

  1 hang high pull snatch

  1 hang muscle snatch

C) Heavy single complex 

  1 high hang power snatch

  1 hang power snatch

Session 2

A) Warm-up / 10-9-8-7-6-5-4-3-2-1 for time (tc 15')

  Strict Pullups

  Strict HSPU

B) Flexion + poussée

  a) 10-5-3-1 Front Squat (pick load)

      10 Dbs Bench Presses 30 kg

  b) 4 rounds for time

10/10 Step-ups 32 kg

10 Overhead triceps extensions Db 20 kg

C) Stretching

Session 3

A) Warm-up / 2 rounds

  Run 800m

  20 Burpees

  80 DU

B) Interval training Run

  10 x 30" ON / 30" OFF

C) Run backward

  5 x 1' ON / 30" OFF

D) Stretching

Session 4

A) Warm-up / Squat Clean & jerk

2' max reps for 6 sets, add 10 kg every 2', start @40 kg

B) Flexions + ouvertures / 4 rounds

  12 Sandbag Squats 54 kg

  12 Glute Bridges 90 kg

C) Tirages

Emom 12'

  Min 1 : 3 weighted strict pullups

  Min 2 : 10 Biceps Curls

  Min 3 : 10 Ring Rows

D) Core training / 40/20 x 16

  Back Chinese Plank

  Hanging Tuck hold

  Side Plank left

  Side plank right

Session 5

Aerobic capacity / Run 3 x 3k, rest 3'

WEEK 4

Session 1

A) Warm-up / 2 rounds

  20 Alternating Step-ups

  20 Pushups

  20 Coassack Squats

  10 Dbs Side Raises 5 kg

B) Flexions

  a) 5 - 3 - 1 Box Squats @80-85-90 % of 1Rm Box Squat, rest 2'

  b) 5 - 3 - 1 Box Squats @85-90-95 %, rest 2'

  c) 2 sets of 10/10 Backward Lunges @60-80 kg, rest 1'30

C) Poussées

  a) 5 - 3 - 1 Bench Presses @80-85-90 %, rest 2'

  b) 5 - 3 - 1 Bench Presses @85-90-95 %, rest 2'

  c) 2 sets of 10 Dbs Incline Presses @25 kg, rest 1'30

D) 3 rounds not for time

  10 Banded Adductions on the bench

  10/10 Starfish Plank Banded Adbuctions 

  10 Strict TTB

  

E) Passive Stretching

Session 2

A) Warm-up / 12 x 40" / 20"

  Sandbag Bear Hug Hold 54 kg

  Kb Swing 24 kg

  Barbell Biceps Curls

  Slide Board Glute Bridges

B) Ouvertures

  a) 5 - 3 - 1 Sumo Deadlifts @80-85-90 % rest 2'

  b) 5 -3 - 1 Sumo Deadlifts @85-90-95 % rest 2'

  c) 4 sets of 10 Low Hang Power Snatches @45 kg, rest 1'

C) Tirages

  a) 5 - 3 - 1 Strict CTB Pullups @80-85-90 % rest 1'30

  b) 5 - 3 - 1 Strict Chin Ups @85-90-95 % rest 1'30

  c) 4 sets of 10 Ring Rows, rest 1'

D) 3 x 30 Armless Situps, rest 1'

E) Passive stretching

Session 3

A) Warm-up

  40 Burpees

  80 DU

  120 Moutain Climbers

B) MetCon / 10 RFT

  10 Alternating Db Snatches 20 kg

  10 Burpees Box Jump Overs 24"

  10 TTB

C) Amrap 10' MAX DU (each break = 5 Pushups)

D) Passive Stretching

Session 4

A) Warm-up / Intervals / 40"/20" x 12

  Wall Ball

  High hang high pulls snatch 20-30-40-50 kg

  DU

B) Flexions

  a) 5 - 3 - 1 Backward Lunges @80-85-90 %, rest 2'

  b) 5 - 3 - 1 Backward Lunges @85-90-95 %, rest 2'

  c) 2 sets of 10 Thrusters @50-60 kg, rest 1'30

C) Poussées

  a) 5 - 3 - 1 Bench Presses Pause 2" low position @65-70-75 %, rest 2'

  b) 5 - 3 - 1 Bench Presses Pause 2" low position @70-75-80 %, rest 2'

  c) 3 sets of 10 Strict Ring Dips, rest 1'

D) Accumulate 3' Back Chinese Plank

E) Stretching

Session 5

A) Warm-up / 2 rounds

  5/5 Single Leg Deadlift 30 kg

  5 Roll over to V-sit

  5 Nordic Curls Band Assisted  

B) Ouvertures

  a) 5 - 3 - 1 Deadlifts Pause 2" at mid way @ 67-72-77 % rest 2'

  b) 5 -3 - 1 Deadlifts Pause 2" at mid way @ 72-77-82 % rest 2'

  c) 3 sets of 10 Low Hang Dead start Power Cleans @60-80 kg, rest 1'30

C) Tirages

  a) 5 - 3 - 1 Strict Pullups Pause 2" at mid way @67-72-77 % rest 1'30

  b) 5 - 3 - 1 Strict Chin Ups Pause 2" at mid way @72-77-82 % rest 1'30

  c) 3 sets of 10/10 Chainsaw Rows Db 30 kg, rest 1'

D) 15' to work on a 3 RM Split Jerk

E) Stretching

WEEK 3

Session 1

A) Warm-up / 40"/20" x 4 rounds

  Wall Ball 9 kg

  Db Snatches 20 kg

  Sandbag Bear Hug hold 54 kg

B) Flexions

  a) 2 sets of 3 Zercher Squats @60 % of 1 RM Front Squat, rest 2'

  b) 2 sets of 1 Front Squat @90-95 % , rest 2'30

  c) 2 sets of 5 Back Squats @80 %, rest 2'

C) Presses

  a) 2 sets of 3 Shoulder Presses @85 %, rest 2'

  b) 2 sets of 1 Bench Press @90-95 %, rest 2'

  c) 2 sets of 5 Dips @80 %, rest 2'

D) Core

  Accumulate 3' of Back Chinese Plank

E) Passive stretching

Session 2

A) Warm-up / 3 rounds

  10 Good Morning

  10 Leg Curls Banded

  10 Ring Face Pulls

  10 Lat Pull Down

  10 Biceps Curls Dbs 

B) Ouvertures

  a) 2 sets of 3 Hang Power Cleans @85 % of 1 RM, rest 2'

  b) 2 sets of 1 Deadlift @90-95 % , rest 2'

  c) 2 sets of 5 Deadlifts @80 %, rest 2'

C) Tirages

  a) 2 sets of 3 Strict CTB Pull ups weighted, rest 1'30

  b) 2 sets of 1 Strict Pull up max, rest 1'30

  c) 2 sets of 5 Strict Pullup weighted, rest 1'30

D) Core

  30 Strict TTB 

  30 Kipping TTB

  30 V-ups

  3' Plank

E) Stretching

Session 3

A) Warm-up / 3 rounds

  20 Burpees 

  15 Kb Swing 16 kg

  30 DU

B) MetCon

Every 2' you must complete :

  4 Db Thrusters 2 x 20 kg

  8 CTB

  16 Box Jump Overs 24"

Rest 1' and complete 6 sets

C) FBB / 2 rounds 

  20 Db Overhead Triceps extensions 20 kg

  20 Dbs Biceps Curls

D) Stretching

Session 4

A) Warm-up / 2 rounds

  10 Banded adductions on the bench

  10 Banded adbuctions

  10 Lying Banded Single Leg Curls 

  10 1-leg glute bridge / leg

  10 Cyclist Squats @25 kg

B) Flexions

  a) 5 - 3 - 1 Squats Pause 3" @ 65-70-75 %

  b) 5 -3 - 1 Squats Pause 3" @ 70-75-80 %

  c) 2 sets of 20 Alternating Step ups @40 kg barbell

C) Poussées

  a) 5 - 3 - 1 Shoulder Presses Pause 3" at mid way @65-70-75 %

  b) 5 - 3 - 1 Shoulder Presses Pause 3" at mid way @70-75-80 %

  c) 2 sets of 20 Ring Pushups (pieds sur la box, pas besoin de raccourcir les anneaux)

D) Tabata Hollow Rock + Tabata Arch Hollow

E) Stretching

Session 5

A) Warm-up / 2 rounds

  10 Ring Face Pulls

  10 Ring Face Push

  10 Dbs Lateral Raises

  10 Ring Body Saw

  10 Db Pull Overs @15 kg

B) Ouvertures

  a) 5 - 3 - 1 Deadlifts Pause 3" at mid way @ 65-70-75 % rest 2'

  b) 5 -3 - 1 Deadlifts Pause 3" at mid way @ 70-75-80 % rest 2'

  c) 4 sets of 10 Low Hang Dead start Power Snatches @40 kg, rest 1'

C) Tirages

  a) 5 - 3 - 1 Strict Pullups Pause 3" at mid way @65-70-75 % rest 1'30

  b) 5 - 3 - 1 Strict Chin Ups Pause 3" at mid way @70-75-80 % rest 1'30

  c) 2 sets of 20 Ring Rows, rest 1'

D) Tabata armless situps (in the recovery time, stay in the plank position)

E) Stretching

WEEK 2

Session 1

A) Routine mobility ankles 

  1' Massage lacrosse ball under foot / foot

  1' Massage triceps sural / leg

  1' Proprioception Dyn'air / foot

  1' Ankle stretch with 32kg Kb / leg

 Then, 3 rounds of 10 Deficit Calf raises / leg

B) Warm-up / 3 rounds

  10 Banded Adductors on the bench

  15 Cyclist Squats @24 kg

  10 Cossack Squats @24 kg

  20 Alternating Jumping Step-ups 24"

C) Squat resistance

  Every 2' for 3 sets : 12 Back Squat @60%

Rest 1'

  Every 2' for 3 sets : 12 Front Squat @60%

Rest 1'

  Every 2' for 3 sets : 20 Backward Lunges @60%

D) AW

  3 x 30 Back Extensions on the bench (weighted if too easy)

Session 2

A) Warm-up / 3 rounds not for time

    10 Ring Face Pulls

    10 Ring Face Push

    10 Db Pull Over (Stiff arms) @15-20 kg

    10 Barbell Biceps Curls

B) Pull

  a) Every 1'30 for 5 sets : 10 Strict Pullups (scale as needed, should be unbroken or at least 5+5)

Rest 2'

  b) Every 1'30 for 5 sets : 10 Ring Rows

Rest 2'

  c) Every 1'30 for 5 sets : 10 Biceps Curls

C) Core

3 rounds of 15 armless sit-ups + 15 lying toes to bar banded

D) Passive Stretch at least 20'

Hamstrings, quads, glutes, brachial triceps, forearms 1' each position at least

Session 3

A) Warm-up / 3 rounds not for time

    10 Pushups

    10 Banded Triceps extensions

    10 Dbs Bench Butterfly 5 kg

    10 Dbs Lateral Side Raises 5 kg

B) Push

  a) Every 1'30 for 5 sets : 10 Barbell Shoulder Presses @70%

Rest 2'

  b) Every 1'30 for 5 sets : 10 Barbell Bench Presses @70%

Rest 2'

  c) Every 1'30 for 5 sets : 10 Dbs Skull Crusher 5-10 kg

C) Core training 

  40" ON / 20" OFF / 3 rounds

    Chinese Back Plank

    Reverse Hyper Hold

    Arch Hollow

    Hollow Rock

D) 20' Passive stretch

Hamstrings, quads, glutes, ankles, brachial biceps, forearms 1' each position at least

Session 4

A) Warm-up

  40" ON / 20" OFF / 3 rounds

    WB 9 kg

    Box jump overs 24"

    Alternating Db Snatches 20 kg

B) MetCon 

Every 5' for 4 sets 

  10 Devil Presses Dbs 2 x 20 kg

  10 Kipping Pull-ups

  10 Alternating Dbs Step-ups 2 x 20 kg

  30 DU 

C) Core training

  40" ON / 20" OFF : 3 rounds

    Slide Board Pike Ups

    Hanging Strict Knees to Elbows

    Left Side Plank

    Right Side Plank

D) Passive Stretch

Session 5

A) Warm-up / 3 rounds not for time

    10 Banded Leg Curls

    10 Slide Board Glute Bridges

    10 Back Extensions

    10 Good Mornings Barbell 20-30 kg

B) Glutes and hamstrings killer

  a) Every 2' for 3 sets : 10 Deadlifts @65%

Rest 2'

  b) Every 2' for 3 sets : 10 Single Leg romanian deadlifts / leg Db 30kg

Rest 2'

  c) Every 2' for 3 sets : 10 Glute Bridges @90 kg

C) Tabata hanging tuck hold

D) 15' to work on a nice 3 Heavy reps Push Jerk (video check for the coach)

E) Passive stretch : 

    1' / leg Ankles stretch with 32 kg Kb

    1' / leg Couch stretch

    1'/ arm Triceps stretch with band

    1' / arm Biceps stretch with rings

    1' / arm Lats stretch with bands

    1' / arm Chest stretch with Dbs on the bench

WEEK 1

Session 1

A) Routine mobility ankles 

  1' Massage triceps sural / leg

  1' Ankle stretch with 32kg Kb / leg

 Then, 3 rounds of 10 Deficit Calf raises / leg

 

B) Warm-up / 3 Rounds

  15 Cyclist Squats @24 kg

  10 Cossack Squat @20kg

  10 Jumping Bulgarian Split Squats / leg

  15 Hip Thrusts Bench Supported Db @20 kg

C) Squat resistance

  Every 2' for 3 sets : 12 Back Squat @50-60%

Rest 1'

  Every 2' for 3 sets : 12 Front Squat @50-60%

Rest 1'

  Every 2' for 2 sets : 20 Backward Lunges @50-60%

D) Accessory Work

  3 x 10 banded adductors 

Session 2

A) Warm-up / 3 rounds not for time

    10 Ring Face Pulls

    10 Ring Face Push

    10 Lat Pull Down

    10 Barbell Biceps Curls

B) Pull

  a) Every 1'30 for 5 sets : 10 Strict Pullups (scale as needed, should be unbroken or at least 5+5)

Rest 2'

  b) Every 1'30 for 5 sets : 10 Ring Rows

Rest 2'

  c) Every 1'30 for 5 sets : 10 Biceps Curls Inclined (couché sur le ventre)

C) 100 V-ups for time

D) 30' Passive Stretch your weaknesses

Session 3

A) Warm-up / 3 rounds not for time

    10 Pushups

    10 Banded Triceps extensions

    10 Dbs Bench Butterfly 5 kg

    10 Dbs Pull Over 10 kg

B) Push

  a) Every 1'30 for 5 sets : 10 Dbs Shoulder Presses 15-20 kg

Rest 2'

  b) Every 1'30 for 5 sets : 10 Dbs Bench Presses 25-30 kg

Rest 2'

  c) Every 1'30 for 5 sets : 10 Dbs Skull Crusher 5-10 kg

C) Core training 

  40" ON / 20" OFF / 3 rounds

    Chinese Back Plank

    Reverse Hyper Hold

    Arch Hollow

    Hollow Rock

D) 3 x 8 Front Split front foot slider / leg

+ 30' Passive Stretch lower body

Session 4 
A) Warm-up

  40" ON / 20" OFF / 3 rounds

    Burpees 

    Kb Swings 16 kg

    Jumping Lunges

B) MetCon / Emom 20'

  Min 1 : 8 Thrusters Dbs 20 kg

  Min 2 : 8 Burpees over the Dbs

C) Core training

  40" ON / 20" OFF : 3 rounds

    Slide Board Pike Ups

    Hanging Strict Knees to Elbows

    Left Side Plank

    Right Side Plank

D) Passive Stretch

Session 5
A) Warm-up / 3 rounds not for time

    10 Banded Leg Curls

    10 Slide Board Glute Bridges

    10 Back Extensions

    10 Good Mornings Barbell 20-30 kg

B) Glutes and hamstrings killer

  a) Every 2' for 3 sets : 10 Romanian Deadlifts @50%

Rest 2'

  b) Every 2' for 3 sets : 10 Single Leg deadlifts / leg Db 30kg

Rest 2'

  c) Every 2' for 3 sets : 10 Glute Bridges @80 kg

C) 3 x 30 Armless Sit-ups / rest 1'

D) Passive stretch : 

    1' / leg Ankles stretch with 32 kg Kb

    1' / leg Couch stretch

    1'/ arm Triceps stretch with band

    1' / arm Biceps stretch with rings

    1' / arm Lats stretch with bands

    1' / arm Chest stretch with Dbs on the bench

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