MERCREDI 14/08/19

Warm up 15’

Mobilité

3 rounds

10 rolling back

10 barbell jefferson curl

10 barbell good morning

Skill

Pausing Deadlift

Gamme montante sur 3 reps jusqu’à 70%

1 pausing deadlift (2 second knees and 2 seconds knees going back down) + 2 deadlift

Metcon 15’

E3min

Deadlift 1-1-1-1-1 reps.

1 rep: 75%; 1 rep:80%; 1 rep:85%; 1 rep:90; 1 rep:95%

1’ Wall-sit after each rep

After

For time

21 American swing (24/16kg)

6 x 15m shuttle sprint

15 American swing (24/16kg)

6 x 10m shuttle sprint

9 american swing (24/16kg)

6 x 5m shuttle sprint