PROGRAMMATION DES SPECIFIQUES PAR RAPHAEL PUECH MAI 2017

PROGRAMMATION DES SPECIFIQUES PAR RAPHAEL PUECH

MOIS DE MAI 2017

02/05/17

CONDITIONNING

Run – VO2max

A) 2x [200m rapide + 200m lent] – rest 0:15

B) 1x [200m rapide + 200m lent + 400m rapide + 200m lent] – rest 0:15

C) 1x [800m rapide + 200m lent] – rest 0:15

Le coeur de séance est le 800m

04/05/17

POWERLIFT

Deadlift

EMOM 10min :

1 Deadlift (paused 2sec of the floor). Start @70%, maxi 85%.

Glut ham raise partner 3 x 10

Reverse hyper on box w/ elastique band 3 x 15-20

05/05/17

GYMNASTIQUE

Gym Isométrie

A) Accumulate 3min of Handstand Hold

B) Accumulate 3 Minutes Of L-Sit

C)Accumulate 3 Minutes Of Supermans

D)Accumulate 3 Minutes Of L Hangs

09/09/17

CONDITIONNING

Row

2 x 2000m.

A chaque 2000m:

  • ramer les 1er 1000m @ 26 s/m

  • – 500m @ 28 s/m – 250m @ 30 s/m

  • – 250m @ 32 s/m

11/05/17

POWERLIFT

Back Squat

Box Jumps – 5 x 3

2. Back Squat – 5RM, puis -10% pour 2 x 5.

3A. Bulgarian Split Squat – 3 x 6-8 (tempo 32X1)

3B. Barbell Hip Trust – 3 x 10 (2sec at top)

12/05/17

GYMNASTIQUE

Core & Push

A) 3 Rounds:

6 V Outs

6 Ring Straight Arm Press Outs

6 Deficit Push Ups

B) Tabata L-sit

C) Tabata Hollow rock

15/05/17

HALTEROPHILIE

Snatch

A) Tall Snatch – 4 x 4

B) Snatch Balance – 4 x 3

C) Squat snatch – 4 x 3

16/05/17

CONDITIONNING

Run – endurance de puissance

3 Rounds:

300m Sprint

300m Jog

300m Sprint

Rest 8min

Note: les 300m jog doivent être 2x plus long que les sprints. Si le sprint prend 60sec, le joging doit prendre 2min.

18/05/17

POWERLIFT

Press

Strict Press – 4 x 10

2. Accumuler 50 reps @50% heaviest weight

3. AMRAP7min : sets of 5 Strict Pull-ups

19/05/17

GYMNASTIQUE

Toes to bar

Skill

2. EMOM “facile” 10min : 2-3 toes to bar

3. AMRAP 8min : sets of 6-10 toes to bar

4. AMRAP 4min : sets of 3-5 toes to bar

22/05/17

HALTEROPHILIE

Snatch

A) Skill Squat Snatch

B) Monter sur un heavy complex : [Power Snatch + Snatch Balance + Overhead Squat + Touch & Go Squat Snatch]

23/05/17

CONDITIONNING

Row – puissance lactique

Team of 3 or 4, alterner les efforts

500m Warm-up

250/200m Fast – 150/100m Easy

150/100m Fast – 150/100m Easy

100/70m Fast – 150/100m Easy

400/300m Cool Down

26/05/17

GYMNASTIQUE

Muscle-ups

A) Skill

B) Muscle ups banded

C)Muscle ups s/ box

D) EMOM Muscle-ups (1-3 réps / min)