Renforcement - Haut-push
préparation 2024-2025
complément
renforcement
haut du corps
push
échauffement (15’)
- (8’) rameur → L:1600m / F:1800m
- (6’) cycle 3×[squat / tractions australiennes / gainage en 0’30-0’10]
haut du corps (42’) thème 70% 1RM
- chest press (poulie)
- L: 15×[2×3.75kg] - 15×[2×5kg] - 15×[2×5kg]
- F: 15×[2×5kg] - 15×[2×7.5kg] - 15×[2×10kg]
- shoulder press (poulie)
- L: 15×[2×2.5kg] - 15×[2×2.5kg] - 15×[2×3.75kg]
- F: 3 séries de 15×[2×5kg]kg
- donward trunk rotation (poulie)
- L: 15×[2×3.75kg] - 15×[2×3.75kg] - 15×[2×5kg]
- F: 15×[2×5kg] - 15×[2×5kg] - 15×[2×7.5kg]
- chest press
- L: 15×[20kg] - 15×[20kg] - 15×[15kg]
- F: 3 séries de 15×35kg
- pectoral
- L: 3 séries de 15×15kg
- F: 3 séries de 15×35kg