WEIGHTLIFTING

4 WEEKS
 LA STRUCTURE DU CYCLE

Tu t’entraînes 3 fois par semaine, en te concentrant à chaque entrainement sur un des exercices d’haltérophilie
Chaque cycle dure 4 semaines, avec la structure suivante :
Semaine 1, 2 et 3 : Travail des NO FEET sur le Snatch + Clean, de la Masse en Push Press, Back Squat et Front Squat
Semaine 4 : décharge
Tout ça accompagné de mouvements d’assistance

DERNIER CYCLE
TESTONS VOS CAPACITES
DONNEZ VOUS A 100%
CHAQUE REP DOIT ETRE FAITE 1 PAR 1, PAS DE TOUCH ‘N GO ET SURTOUT NO FEET.
IMPORTANT PRENEZ LE TEMPS DE VOUS REPLACER ENTRE CHAQUE REP.
TRAVAIL DE QUALITE

BON TRAINING
 CYCLE 3 WEEK 1

SESSION 1 SESSION 2 SESSION 3

SNATCH + BACK SQUAT STRICT PRESS + PUSH PRESS CLEAN + FRONT SQUAT

3 set R1’ of 4 set R2’ of Strict Press 3 set R1’ of

5 Muscle Snatch + 5 Push Press Behind The Neck 6 reps @75% 5 Muscle Clean
NO FEET NO FEET
4 set R2’
Daily Max in 12’ 6 Push Press Daily Max in 12’
3 Power Snatch TNG NO FEET @75% 3 Power Clean TNG
NO FEET NO FEET
Daily Max in 10’
Every 1’30x6 3 Balance Snatch Every 1’30x6
3 Power Snatch TNG 3 Power Clean TNG
NO FEET @80% Every 1’30x4 NO FEET @80%
3 Balance Snatch @80%
3 set R1’30 of 3 set R1’30 of
5 Deficit Snatch High Pull @100% of 3RM 3 set R1’ 5 Deficit Clean Pull @100% of 3RM
(TRES LENT) 10 Skull Crusher Bar + 10 Biceps Curl (TRES LENT)

5 set R2’ 3 set R1’ (with DB’s) 5 set R1’30

6 Back Squat @75% 10 Front Raise + 10 Lat Raise + 10 Reverse Fly 6 Front Squat @75%
6 Seated High Box Jump 6 Gobelet Squat Jump KB
(MODERATE WEIGHT)
3 set R1’
10 Split Squat DB’s/Leg 3 set R1’
15 Band Russian Swing KB 15 GHD Back Extension
30sec Hollow Hold
 WEEK 2

SESSION 1 SESSION 2 SESSION 3

SNATCH + BACK SQUAT STRICT PRESS + PUSH PRESS CLEAN + FRONT SQUAT

3 set R1’ of 4 set R2’ of Strict Press 3 set R1’ of

4 Muscle Snatch + 4 Push Press Behind The Neck 6 reps @78% 4 Muscle Clean
NO FEET NO FEET
4 set R2’
Daily Max in 12’ 6 Push Press Daily Max in 12’
2 Power Snatch TNG NO FEET @78% 2 Power Clean TNG
NO FEET NO FEET
Daily Max in 10’
Every 1’30x6 2 Balance Snatch Every 1’30x6
2 Power Snatch TNG 2 Power Clean TNG
NO FEET @85% Every 1’30x4 NO FEET @85%
2 Balance Snatch @85%
3 set R1’30 of 3 set R1’30 of
4 Deficit Snatch High Pull @110% of 3RM 3 set R1’ 4 Deficit Clean Pull @110% of 2RM
(TRES LENT) 10 Triceps Extension Neck DB + 20 Hammer Curl alt DB’s (TRES LENT)

5 set R2’ 3 set R1’ (with DB’s) 5 set R1’30

6 Back Squat @78% 10 Front Raise + 10 Lat Raise + 10 Reverse Fly 6 Front Squat @78%
6 Seated High Box Jump 6 Gobelet Squat Jump KB
(MODERATE WEIGHT)
3 set R1’
20 Walking Lunge Front rack Bar 3 set R1’
15 Ring Leg Curl 15 GHD Back Extension
30sec Hollow Hold
 WEEK 3

SESSION 1 SESSION 2 SESSION 3

SNATCH + BACK SQUAT STRICT PRESS + PUSH PRESS CLEAN + FRONT SQUAT

3 set R1’ of 4 set R2’ of Strict Press 3 set R1’ of

3 Muscle Snatch + 3 Push Press Behind The Neck 6 reps @80% 3 Muscle Clean
NO FEET NO FEET
4 set R2’
Daily Max in 12’ 6 Push Press Daily Max in 12’
1 Power Snatch TNG NO FEET @80% 1 Power Clean TNG
NO FEET NO FEET
Daily Max in 10’
Every 1’30x6 1 Balance Snatch Every 1’30x6
1 Power Snatch TNG 1 Power Clean TNG
NO FEET @90% Every 1’30x4 NO FEET @90%
1 Balance Snatch @90%
3 set R1’30 of 3 set R1’30 of
3 Deficit Snatch High Pull @120% of 3RM 3 set R1’ 3 Deficit Clean Pull @120% of 1RM
(TRES LENT) 10 Skull Crusher Bar + 10 Biceps Curl (TRES LENT)

Daily Max in 12’ 3 set R1’ (with DB’s) Daily Max in 12’
1 Back Squat 10 Front Raise + 10 Lat Raise + 10 Reverse Fly 1 Front Squat

3 set R1’ 3 set R1’

10 Split Squat DB’s/Leg 15 GHD Back Extension
15 Band Russian Swing KB 30sec Hollow Hold
 WEEK 4

SESSION 1 SESSION 2 SESSION 3

SNATCH + BACK SQUAT STRICT PRESS + PUSH PRESS CLEAN + FRONT SQUAT

Every 2’x10 Every 2’x10 Every 2’x10

1 Snatch High Pull
1 Hang Power Snatch
1 Power Snatch @70-80%
NO FEET
EMOM 10’
5’ pour 3 Back Squat @70% of 1 RM
5’ pour 1 Back Squat @80% of 1RM
3 set R1’
15 Ring Leg Curl UNBROKEN
2 Push Press 1 Clean Pull
3 Push Jerk 1 Hang Power Clean
UNBROKEN & NO FEET 1 Power Clean @70-80%
NO FEET
5 set R1’
10 Triceps Extension Neck DB + 20 Hammer Curl alt DB’s EMOM 10’
5’ pour 3 Front Squat @70% of 1RM
5 set R1’ (with DB’s) 5’ pour 1 Front Squat @80% of 1RM
10 Front Raise + 10 Lat Raise + 10 Reverse Fly
3 set R1’
3 set R1’ 15 Band Russian Swing
15 GHD Back Extension
30sec Hollow Hold