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 blocs en Low Hang Power 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

TRAVAIL EN LOW HANG NO FEET

BARRE SOUS LE GENOU

CONSIGNES POUR LE SNATCH + CLEAN EN LOW HANG POWER BLOCK

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

Répartition séries et reps :

Semaine 1 : 5x5 pour Snatch + Clean, 4x8 pour les Squat + Push Press
Semaine 2 : 7x3 pour Snatch + Clean, 4x8 pour les Squat + Push Press
Semaine 3 : 10x1 pour Snatch + Clean, 4x8 pour les Squat + Push Press
Semaine 4 (décharge) : 5x4 pour Snatch + Clean, 5x10 pour les Squat + Push Press (LIGHT WEIGHT)

BON TRAINING

SESSION 1
SNATCH + BACK SQUAT
3 set R1’ of
5 Bloc Low Hang Muscle Snatch NO FEET
5 set R1’30 of
5 Bloc Low Hang Power Snatch NO FEET
3 set R1’30 of
5 Snatch High Pull (TRES LENT)
FLOOR
5 set R1’30
8 Back Squat @70% (QUALITY)
3 set R1’
10 Split Squat DB’s/Leg
15 Band Russian Swing KB
CYCLE 2 WEEK 1
SESSION 2 SESSION 3
STRICT PRESS + PUSH PRESS CLEAN + FRONT SQUAT
4 set R1’30 of Strict Press 3 set R1’ of
8 reps @70% 5 Block Low Hang Muscle Clean NO FEET
4 set R1’30 5 set R1’30 of
8 Push Press NO FEET @70% 5 Block Low Hang Power Clean NO FEET
5 set R1’ 3 set R1’30 of
5 Pause Balance Snatch 5 Deficit Clean Pull (TRES LENT)
Avec 2sec de pause en réception Squat
5 set R1’30
3 set R1’ 8 Front Squat @70% (QUALITY)
10 Skull Crusher Bar + 10 Biceps Curl
3 set R1’
3 set R1’ (with DB’s) 20 Gobelet Cross Reverse Lunge KB
10 Front Raise + 10 Lat Raise + 10 Reverse Fly 15 RDL DB’s Toes Elevated
3 set R1’
15 GHD Back Extension
30sec Hollow Hold

SESSION 1
SNATCH + BACK SQUAT
3 set R1’ of
4 Block Low Hang Muscle Snatch NO FEET
7 set R1’15 of
3 Block Low Hang Power Snatch NO FEET
3 set R1’30 of
4 Snatch High Pull +lourd (TRES LENT)
FLOOR
5 set R1’45
8 Back Squat @73% (QUALITY)
3 set R1’
20 Walking Lunge Front rack Bar
15 Ring Leg Curl
WEEK 2
SESSION 2 SESSION 3
STRICT PRESS + PUSH PRESS CLEAN + FRONT SQUAT
4 set R1’45 of Strict Press 3 set R1’ of
8 reps @73% 4 Block Low Hang Muscle Clean NO FEET
4 set R1’30 7 set R1’15 of
8 Push Press NO FEET @73% 3 Block Low Hang Power Clean NO FEET
5 set R1’ 3 set R1’30 of
3 Pause Balance Snatch 4 Deficit Clean Pull +lourd (TRES LENT)
Avec 2sec de pause en réception Squat
5 set R1’45
3 set R1’ 8 Front Squat @73% (QUALITY)
10 Triceps Extension Neck DB + 20 Hammer Curl alt DB’s
3 set R1’
3 set R1’ (with DB’s) 10 Cal Seated Bike (damper 10)
10 Front Raise + 10 Lat Raise + 10 Reverse Fly 10 Jumping Squat
20 Band Good Morning
3 set R1’
15 GHD Back Extension
30sec Hollow Hold

SESSION 1
SNATCH + BACK SQUAT
3 set R1’ of
3 Block Low Hang Muscle Snatch NO FEET
10 set R1’ of
1 Block Low Hang Power Snatch NO FEET
3 set R1’30 of
3 Snatch High Pull +lourd (TRES LENT)
FLOOR
5 set R2’
8 Back Squat @75% (QUALITY)
3 set R1’
10 Split Squat DB’s/Leg
15 Band Russian Swing KB
WEEK 3
SESSION 2 SESSION 3
STRICT PRESS + PUSH PRESS CLEAN + FRONT SQUAT
4 set R2’ of Strict Press 3 set R1’ of
8 reps @75% 3 Block Low Hang Muscle Clean NO FEET
4 set R2’ 10 set R1’ of
8 Push Press NO FEET @75% 1 Block Low Hang Power Clean NO FEET
5 set R1’ 3 set R1’30 of
5 Balance Snatch 3 Deficit Clean Pull +lourd (TRES LENT)
3 set R1’ 5 set R1’30
10 Skull Crusher Bar + 10 Biceps Curl 8 Front Squat @75% (QUALITY)
3 set R1’ (with DB’s) 3 set R1’
10 Front Raise + 10 Lat Raise + 10 Reverse Fly 20 Gobelet Cross Reverse Lunge KB
15 RDL DB’s Toes Elevated
3 set R1’
15 GHD Back Extension
30sec Hollow Hold
 WEEK 4

SESSION 1 SESSION 2 SESSION 3

SNATCH + BACK SQUAT

STRICT PRESS + PUSH PRESS CLEAN + FRONT SQUAT
3 set R1’ of
2 Block Low Hang Muscle Snatch NO FEET 4 set R1’30 of Strict Press 3 set R1’ of
10 reps @40% 2 Block Low Hang Muscle Clean NO FEET
5 set R1’ of
4 Block Low Hang Power Snatch NO FEET (Light Weight) 4 set R1’30 5 set R1’ of
10 Push Press NO FEET @40% 4 Block Low Hang Power Clean NO FEET (Light Weight)
3 set R1’30 of
2 Snatch High Pull +lourd (TRES LENT) 5 set R1’ 3 set R1’30 of
FLOOR 3 Balance Snatch 2 Deficit Clean Pull +lourd (TRES LENT)

5 set R1’30 3 set R1’ 5 set R1’30

10 Back Squat @40% (QUALITY) 10 Triceps Extension Neck DB + 20 Hammer Curl alt DB’s 10 Front Squat @40% (QUALITY)

3 set R1’ 3 set R1’ (with DB’s) 3 set R1’

20 Walking Lunge Front rack DB’s + 15 Ring Leg Curl 10 Front Raise + 10 Lat Raise + 10 Reverse Fly 10 Cal Seated Bike (damper 10)
UNBROKEN 10 Jumping Squat
20 Band Good Morning

3 set R1’
15 GHD Back Extension
30sec Hollow Hold