Maxime Drouin
Level 6 Valued Member
Warm-up |
Pull-Up: 3,2,1 |
OA Pull-up |
2 X 1 OAPU @ 7.5 # lever |
4 X 1 negative OAPU @ 7.5 # lever |
Warm-up |
Pull-Up: 3,2,1 |
OA Pull-up |
2 X 1 OAPU @ 7.5 # lever |
4 X 1 negative OAPU @ 7.5 # lever |
Warm-up |
C&J Single @ 30# : 5, 3, 2 |
C&J Double Long Cycle |
Set 1 : 1m |
Set 2 : 1m30s |
Set 3 : 2m |
Set 4 : 2m30 |
Set 5 : 1m |
Set 6 : 1m30s |
Set 7 : 2m |
Total reps : 94 |
Isometric Straight Leg-L |
5m total |
Warm-up |
Pull-Up: 3,2,1 |
OA Pull-up |
12 minutes cluster - Assisted pull-up holding side of rack |
12 X 1 rep |
Warm-up |
C&J Single @ 30# : 5, 3, 2 |
C&J Double Long Cycle |
10 X 1m |
Total reps : 100 |
Low Push-Up Iso |
5m total |
Wide Squat Iso |
5m total |
Lying leg raises |
5 X 10 |
Warm-up |
Pull-Up: 3,2,1 |
OA Pull-up |
12 minutes cluster - Assisted holding rack hole #6 |
12 X 1 rep |
Run : 4k |
Warm-up |
C&J Single @ 30# : 5, 3, 2 |
C&J Double Long Cycle |
Set 1 : 1m |
Set 2 : 2m |
Set 3 : 3m |
Total reps : 48 |
Lunge Iso |
5m total |
Warm-up |
Pull-Up: 3,2,1 |
OA Pull-up |
Assisted holding rack hole #8 |
5 X 1 rep |
Warm-up |
C&J Single @ 30# : 5, 3, 2 |
C&J Double Long Cycle |
Set 1 : 1m |
Set 2 : 2m |
Set 3 : 3m |
Set 4 : 1m |
Total reps : 53 |
Isometric Straight Leg-L |
5m total |
Warm-up |
Pull-Up: 3,2,1 |
OA Pull-up |
Assisted holding rack hole #9 |
5 X 1 rep |
Warm-up |
C&J Single @ 30# : 5, 3, 2 |
Snatch Single Bell @ 30# |
15s/15s active/rest alternating arms |
80 rounds |
Low Push-Up Iso |
5m total |
Wide Squat Iso |
5m total |
Warm-up |
Pull-Up: 3,2,1 |
OA Pull-up |
Assisted holding rack hole #10 |
5 X 1 rep |
Crawling |
6 minutes |
Warm-up |
C&J Single @ 44 # : 5, 3, 2 |
C&J Double Long Cycle @ 44 # |
Set 1 : 30s |
Set 2 : 1m |
Set 3 : 1m30 |
Set 4 : 2m |
Total reps : 33 |
Lunge Iso |
5m total |
Warm-up |
Pull-Up: 1,2,3,5 |
OA Pull-up |
Assisted holding rack hole #11 |
5 X 1 rep |
My non working arm is holding the side of my squat rack, I try hold it lower and lower each workout.What progression are you using when it comes to OAP?
Warm-up |
C&J Single @ 30# : 2,3,5 |
1 minute each, 3 rounds @ 16kg |
Clean & Press |
Jerk |
Clean |
Half Snatch |
Push Press |
1 Minute pause |
Total reps : 260 |
Isometric Straight Leg-L |
5m total |
Low Push-Up Iso |
5m total |
Wide Squat Iso |
5m total |
Warm-up |
Pull-Up: 2,3,5 |
OA Pull-up |
Assisted holding rack hole #13 (37.5 inches) |
5 X 1 rep |
100 KB Swings @ 24kg |
Warm-up |
C&J Single @ 36# : 2,3,5 |
13 minutes Jerks @ Single 36# |
Total reps : 240 |
Isometric Lunge |
5m total |