{"id":1489,"date":"2026-01-16T15:54:33","date_gmt":"2026-01-16T14:54:33","guid":{"rendered":"https:\/\/crossfitkriden.com\/?page_id=1489"},"modified":"2026-06-11T15:27:27","modified_gmt":"2026-06-11T13:27:27","slug":"seances-muscu","status":"publish","type":"page","link":"https:\/\/crossfitkriden.com\/index.php\/seances-muscu\/","title":{"rendered":"S\u00e9ances muscu"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"1489\" class=\"elementor elementor-1489\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-85cde7a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"85cde7a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f99e5d8\" data-id=\"f99e5d8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-87b9cc7 elementor-widget elementor-widget-text-editor\" data-id=\"87b9cc7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Quelques mots pour optimiser vos s\u00e9ances muscu ci-dessous :<\/p><ul><li>Id\u00e9alement il faudra faire au minimum 2 s\u00e9ances par semaine. 3 encore mieux<\/li><li>Chaque s\u00e9ance fait +\/- une heure en enchainant les &#8220;Supersets&#8221;.<\/li><li>Sachant qu&#8217;au cours de groupe on va tourner de semaine en semaine pendant +\/- 3mois sur les s\u00e9ances #1, #2, #3, #4 vous pouvez organiser votre planning.<p>EX: ce jeudi = s\u00e9ance #3, semaine prochaine on sera sur le s\u00e9ance#4. Donc vous pourriez faire la s\u00e9ance #1 dimanche, et la #2 le mardi (par exemple)<\/p><\/li><li>Lors des &#8220;replay&#8221;, notez vos scores et essayer de faire plus de reps que la s\u00e9ance pr\u00e9c\u00e9dentes et\/ou monter vos poids <i>(= surcharge progressive)<\/i>.<\/li><li>Apr\u00e8s les +\/-3 mois, on d\u00e9couvrira d&#8217;autres s\u00e9ances<\/li><\/ul><p>L&#8217;id\u00e9e g\u00e9n\u00e9rale est que vous compreniez comment faire les exercices de mani\u00e8re safe et efficace. <strong>Devenir autonome<\/strong> dans leurs \u00e9x\u00e9cutions et la compr\u00e9hension de l&#8217;effet recherch\u00e9 lors d&#8217;une s\u00e9rie.<\/p><p>On recherche de l&#8217;intensit\u00e9, de la brulure, du &#8220;Pump&#8221; et on arrivera, selon les exercices, \u00e0 l&#8217;\u00e9chec ou proche de l&#8217;\u00e9chec.<\/p><p>L&#8217;\u00e9chec pourra \u00eatre soit musculaire, soit technique. N&#8217;accumulez pas les reps avec de grosses compensation lorsque la ma\u00eetrise du mouvement n&#8217;est plus possible !<\/p><div><span style=\"font-family: Barlow, sans-serif;\">\u00a0<\/span><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c685982 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c685982\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9c13ad9\" data-id=\"9c13ad9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7420b5e elementor-widget elementor-widget-heading\" data-id=\"7420b5e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">T\u00e9l\u00e9charger les s\u00e9ances<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-36c74d8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"36c74d8\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-3332ad3\" data-id=\"3332ad3\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-13aca5f elementor-align-center elementor-widget elementor-widget-button\" data-id=\"13aca5f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/crossfitkriden.com\/wp-content\/uploads\/2026\/02\/Seance-muscu-1.xlsx\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">S\u00e9ance 1<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-91e8d5b\" data-id=\"91e8d5b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a4e7cd9 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"a4e7cd9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/crossfitkriden.com\/wp-content\/uploads\/2026\/02\/Seance-muscu-2.xlsx\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">S\u00e9ance 2<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-fc2259b\" data-id=\"fc2259b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d215674 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"d215674\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/crossfitkriden.com\/wp-content\/uploads\/2026\/02\/Seance-muscu-3.xlsx\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">S\u00e9ance 3<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-adaa2d8\" data-id=\"adaa2d8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c350675 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"c350675\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/crossfitkriden.com\/wp-content\/uploads\/2026\/01\/Seance-muscu-4.xlsx\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">S\u00e9ance 4<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d5b8dc2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d5b8dc2\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-bb6db89\" data-id=\"bb6db89\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-69621b8 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"69621b8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/crossfitkriden.com\/wp-content\/uploads\/2026\/05\/Seance-muscu-5.xlsx\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">S\u00e9ance 5<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-cfb216a\" data-id=\"cfb216a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-98a293c elementor-align-center elementor-widget elementor-widget-button\" data-id=\"98a293c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/crossfitkriden.com\/wp-content\/uploads\/2026\/06\/Seance-muscu-6.xlsx\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">S\u00e9ance 6<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-ee23b6c\" data-id=\"ee23b6c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-949852a elementor-align-center elementor-widget elementor-widget-button\" data-id=\"949852a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/crossfitkriden.com\/wp-content\/uploads\/2026\/04\/Seance-muscu-7.xlsx\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">S\u00e9ance 7<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-247be4c\" data-id=\"247be4c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-77b9e90 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"77b9e90\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/crossfitkriden.com\/wp-content\/uploads\/2026\/05\/Seance-muscu-8.xlsx\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">S\u00e9ance 8<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-11c6e35 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"11c6e35\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d137140\" data-id=\"d137140\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8f12fd0 elementor-widget elementor-widget-heading\" data-id=\"8f12fd0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><br><br>Charges<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-38e6f64 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"38e6f64\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5e8477d\" data-id=\"5e8477d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f10206a elementor-widget elementor-widget-text-editor\" data-id=\"f10206a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul>\n<li>Les charges indiqu\u00e9es sont informatives pour d\u00e9buter dans votre cycle de s\u00e9ances.<\/li>\n<li>Ce sera peu probable que ce soit trop lourd (auquel cas, ajustez la charge), mais \u00e7a permettra une d\u00e9couverte contr\u00f4l\u00e9e des mouvements.<br><i><i>&gt;&gt; Suivez les protocoles de travail pour savoir quand augmenter vos charges.<\/i><\/i>\n<p><\/p>\n<\/li>\n<li>Lorsque vous ferez une r\u00e9plique d&#8217;une s\u00e9ance d\u00e9j\u00e0 effectu\u00e9e, d\u00e9marrez avec le poids le plus lourd que vous aurez pris en fin de s\u00e9ance.\n<p>EX ; S\u00e9ance #1 &#8211; ALT Db Curls&nbsp;<br>Je fais set 1 : 24 reps \u00e0 12,5K, set 2 16 reps \u00e0 15K et fini mon 3e set 12\/24 avec 12 reps DB de 15k =&gt; Mon premier set&nbsp; lors du prochain &#8220;replay&#8221; de la s\u00e9ance #1 se fera \u00e0 15k<\/p>\n<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-24456b3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"24456b3\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8ec78db\" data-id=\"8ec78db\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e75cdac elementor-widget elementor-widget-heading\" data-id=\"e75cdac\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><br><br>Protocoles de travail<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b44ee6b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b44ee6b\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0fb862b\" data-id=\"0fb862b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-227bf4c elementor-widget elementor-widget-text-editor\" data-id=\"227bf4c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"text-decoration: underline;\"><strong>8 &#8211; 12<\/strong><\/span><\/p><p>Le grand classique la muscu (parfois 6-12) : L&#8217;objectif est de faire minimum 8 reps avec une charge. Si on arrive facilement \u00e0 12 ou plus, on prendra plus lourd pour la suite, et on essayera \u00e0 nouveau d&#8217;atteindre 8 reps minimum.\u00a0<\/p><p>De semaine en semaine je devrais pouvoir augmenter mon nombre de reps. Arriv\u00e9 \u00e0 12, j&#8217;augment \u00e0 nouveau&#8230;\u00a0<\/p><p>\u00a0<\/p><p><span style=\"text-decoration: underline;\"><strong>1 \/ 7 <\/strong><\/span><\/p><p>=&gt; 1 rep \/ repos * 2reps \/ repos * 3reps \/ repos&#8230;. si on casse avant 7, repos n\u00e9cessaire pour repartir sur la s\u00e9rie d&#8217;apr\u00e8s.<\/p><p><em>EX : je break \u00e0 5&#8230;je me repose et puis repars sur la s\u00e9rie de 6 (puis stop)<\/em><\/p><p><em>REM : Lorsqu&#8217;on travaille avec des poids, si j&#8217;arrive jusque la fin des 7 =&gt; prendre plus lourd pour la suite<\/em><\/p><p>Parfois on fera des s\u00e9ries sur le m\u00eame principe, mais 1\/5<\/p><p>\u00a0<\/p><p><span style=\"text-decoration: underline;\"><strong>12 \/ 24 <\/strong><\/span><\/p><p>=&gt; l&#8217;objectif est de faire minimum 12 reps&#8230;si j&#8217;arrive \u00e0 24 sans \u00eatre fracass\u00e9 (j&#8217;aurais pu en faire 3 ou 4 de plus), je prends plus lourd pour la prochaine s\u00e9rie<\/p><p><span style=\"text-decoration: underline;\"><strong>UNBROKEN<\/strong><\/span><\/p><p>On accumule les reps sans relache, et si pause il y a, elle sera extr\u00eament courte. Il faut que \u00e7a pump \ud83d\ude42<\/p><p>PS : On se force \u00e0 garder la charge en main<\/p><p>PS 2 : parfois vous verrez 40 reps par rexemple (mais pas Unbroken) .Dans ce cas la charge peut \u00eatre d\u00e9pos\u00e9e mais on essaye de limiter le temps de pause pour repartir dans le travail au plus vite.<\/p><p>(\u00e0 compl\u00e9ter)<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3c00457 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3c00457\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-61b2190\" data-id=\"61b2190\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1279e0f elementor-widget elementor-widget-heading\" data-id=\"1279e0f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Remarques g\u00e9n\u00e9rales<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-543c123 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"543c123\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d06d3ee\" data-id=\"d06d3ee\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f318653 elementor-widget elementor-widget-text-editor\" data-id=\"f318653\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>Dans les exercices en appui sur 1 pied, garder la pression sur le milieu du pied<\/li><li>Jamais de pincement dans le bas du dos =&gt; soit mauvais gainage \/ soit compensation. <br \/>Dans ce 2e cas on stoppe l&#8217;exercice<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1047d03 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1047d03\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e4e6f82\" data-id=\"e4e6f82\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Quelques mots pour optimiser vos s\u00e9ances muscu ci-dessous : Id\u00e9alement il faudra faire au minimum 2 s\u00e9ances par semaine. 3 encore mieux Chaque s\u00e9ance fait +\/- une heure en enchainant les &#8220;Supersets&#8221;. Sachant qu&#8217;au cours de groupe on va tourner de semaine en semaine pendant +\/- 3mois sur les s\u00e9ances #1, #2, #3, #4 vous [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-1489","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/crossfitkriden.com\/index.php\/wp-json\/wp\/v2\/pages\/1489","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/crossfitkriden.com\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/crossfitkriden.com\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitkriden.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitkriden.com\/index.php\/wp-json\/wp\/v2\/comments?post=1489"}],"version-history":[{"count":81,"href":"https:\/\/crossfitkriden.com\/index.php\/wp-json\/wp\/v2\/pages\/1489\/revisions"}],"predecessor-version":[{"id":1794,"href":"https:\/\/crossfitkriden.com\/index.php\/wp-json\/wp\/v2\/pages\/1489\/revisions\/1794"}],"wp:attachment":[{"href":"https:\/\/crossfitkriden.com\/index.php\/wp-json\/wp\/v2\/media?parent=1489"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}