09/07/19

Renforcement Hypertrophie 3’ Tableau

Warm up ’ (10’)
Mobilité 5’
+
Technique Turkish Get-ups avec sa chaussure (option: Half TGU)

Skill (15’)
Mouvements du Metcon + Gamme montante
– Turkish get-ups
– Dumbbell/Kettlebell Squat snatch – Dumbbell/Kettlebell Row
– Push press

Metcon (18’)
 2’ explications
16’ Time Cap
4 rounds for time, alternating arms each round, of:
 10 single-arm squat snatches
8 single-arm rows
6 single-arm push presses
4 single-arm Turkish get-ups (option: Half TGU) ♀ 35-lb. dumbbell ♂ 50-lb. dumbbell

After ’ (14’)
3 rounds :
10 Strict Toes to bar 15’’ Rest
20’’ L-Sit
15’’ Rest
30’’ Side Plank Rotations (à droite) 15’’ Rest
30’’ Side Plank Rotations (à gauche) 1’’ Plank March
30’’ Rest

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