Entrainement du 31/03/2010

Snatch: 24kg

10X (10/10) 1min30s de récupération entre chaque set.

Entrainement du 29/03/2010

Jerks:

2X20kg
8/12/16/10/10/10

2X24:
8/8/8/
2min @ (10s rack / 10s lockout) / (2sets)

snatch:24kg
10/10 (3sets)

Abdos avec elastiques (livre abdos Christophe CARRIO)

Entrainement du 28/03/2010

JERKS: 2X20kg

8/12/15/15/15/15/15/15 total: 110 reps.

Snatch:
20kg: 4min @ 12rpm

24kg: 10/10 (3 sets)

28kg: 10/10

Fiche à la flexibar pour abdos du nouveau livre de Christophe Carrio.

Entrainement du 27/03/2010

Jerks: 2X20kg
8reps / 16reps / 24 reps / 16reps

2min @ 6rpm (2sets)

3min @ (10s rack/10s lockout)

Snatch:
20kg

4min @15rpm

24kg
15reps+ (1min swing + snatch en alternance) each hand

Abdos: fiche Flexibar du nouveau livre sur les abdos de Christophe Carrio.

Entrainement du 26/03/2010

Echauffement:

Jerks: 2X16kg
3min @ 8rpm
3min @ 10rpm
2min @ 10rpm

2X20kg
1min @10rpm

Snatch: 24kg
2min @ 15rpm

20kg
4min @ 15rpm

Swing: 20/20

Entrainement du 22/03/2010

Jerks: 2X16kg
3min: 40reps
3min: 40reps
2min: 20reps

3min: 10s rack + 10sec lockout

Snatch: 15reps à 24kg + 15reps à 20kg + 15reps à 16kg main gauche, 1min de récup et même chose main droite.

Swing: 28kg 20/20

Entrainement du 21/03/2010

Jerks: 2X16kg: 1min (20s rack+10s lockout) + (1min (10s rack+10s lockout)) + (1min(5s rack+ 5s lockout)

2X20kg: 4min @ 6rpm 24reps

2X20kg: 3min (10s rack+ 10s lockout)

Je sens que le rack est mon point faible alors j'accentue l'entrainement de cette position.

snatch:
20kg: 4min @ 12rpm
24kg: 15/15

swing: 24kg 30/30

(swing+snatch) combo: 28kg: 5/5

A+