Renforcement - Haut-push

préparation 2024-2025

échauffement (15’)

• (8’) rameur → L:1600m / F:1800m
• (6’) cycle 3×[squat / australian pull-up / gainage en 0’30-0’10]

haut du corps (42’) thème 70% 1RM

1. 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]
2. shoulder press (poulie)
   • L: 15×[2×2.5kg] - 15×[2×2.5kg] - 15×[2×3.75kg]
   • F: 3 séries de 15×[2×5kg]kg
3. 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]
4. chest press
   • L: 15×[20kg] - 15×[20kg] - 15×[15kg]
   • F: 3 séries de 15×35kg
5. pectoral
   • L: 3 séries de 15×15kg
   • F: 3 séries de 15×35kg