Background-radical

Semaine de programmation | Bars & Muscles

DAY 1

Warm Up – 3 Rounds

20 Push Ups
10 Stick Pass Through
10 Good Morning

Strength

Back Squat
5 x 42,5% Of Your 1RM
5 x 55%
5 x 67,5%
3 x 77,5%
1 x 87,5%

Accessory Work For Strength

Alternating Lunges
3 x 12 Reps @2×27,5/17,5KG
Goblet Squat
2 x 20 Reps With 32KG/é’KG
Alternating Dumbbell Snatch
50 Reps @40KG/30KG.


DAY 2

Warm Up – 3 Rounds

10 Alternating Shoulder Taps
5 Shoulder Press Empty Bar
10/10 RDL Deadlift

Strength

Shoulder Press
5 x 55% Of Your 1RM
5 x 65%
5 x 77,5%
5 x 87,5%

Deadlift
5 x 55% Of Your 1RM
5 x 65%
5 x 77,5%
5 x 87,5%

Pull Ups
5 Series Of Max Reps
Rest 01:30


DAY 3

Warm Up – 4 Rounds

10 Banded pull apart
10/10 Banded External Rotation
10 Up And Down

Strength

Bench Press
3 Series Of 10 Reps @75% Of Your 1RM

Dumbbell Press
4 Series Of 10 Reps
Find the load you need to do the first 7 easily and the last 3 with difficulty.

Dumbbell Flys On A Flat Bench
4 Series Of 10 Reps

Rest 02:00 After Each Round

Tempo 4 – 4 – 0 – 0

4 Seconds down.
0 Seconds of laying down.
0 Seconds of ascent.
0 Seconds (Start directly)

Ring Dips
Complete 40 Reps
Use Dips on Box if needed.


DAY 4

Warm Up – 3 Rounds

20 Push Ups
5 Burpees
20 Air Squats

Strength

Front Squat
4 series Of 4 Reps @85%

Barbell Row
4 x 8 Reps @70% Of Your 1RM

Bent Over Row
3 Series Of 10 Reps
Find the load you need to do the first 7 easily and the last 3 with difficulty.

Le livre Blanc - Ma conception de la prise de masse pour les CrossFitteur
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Anthony Deghilage
@anthony.degh