{"version":"1.0","provider_name":"Training.fit","provider_url":"https:\/\/training.fit\/fr\/","author_name":"Chalid El-Heliebi","author_url":"https:\/\/training.fit\/fr\/author\/chalid\/","title":"5\/3\/1 First Set Last","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"5N5pAAC4CJ\"><a href=\"https:\/\/training.fit\/fr\/programme-entrainement\/531-first-set-last\/\">5\/3\/1 First Set Last<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/fr\/programme-entrainement\/531-first-set-last\/embed\/#?secret=5N5pAAC4CJ\" width=\"600\" height=\"338\" title=\"\u00ab\u00a05\/3\/1 First Set Last\u00a0\u00bb &#8212; Training.fit\" data-secret=\"5N5pAAC4CJ\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script type=\"text\/javascript\">\n\/*! This file is auto-generated *\/\n!function(c,d){\"use strict\";var e=!1,o=!1;if(d.querySelector)if(c.addEventListener)e=!0;if(c.wp=c.wp||{},c.wp.receiveEmbedMessage);else if(c.wp.receiveEmbedMessage=function(e){var t=e.data;if(!t);else if(!(t.secret||t.message||t.value));else if(\/[^a-zA-Z0-9]\/.test(t.secret));else{for(var r,s,a,i=d.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),n=d.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),o=new RegExp(\"^https?:$\",\"i\"),l=0;l<n.length;l++)n[l].style.display=\"none\";for(l=0;l<i.length;l++)if(r=i[l],e.source!==r.contentWindow);else{if(r.removeAttribute(\"style\"),\"height\"===t.message){if(1e3<(s=parseInt(t.value,10)))s=1e3;else if(~~s<200)s=200;r.height=s}if(\"link\"===t.message)if(s=d.createElement(\"a\"),a=d.createElement(\"a\"),s.href=r.getAttribute(\"src\"),a.href=t.value,!o.test(a.protocol));else if(a.host===s.host)if(d.activeElement===r)c.top.location.href=t.value}}},e)c.addEventListener(\"message\",c.wp.receiveEmbedMessage,!1),d.addEventListener(\"DOMContentLoaded\",t,!1),c.addEventListener(\"load\",t,!1);function t(){if(o);else{o=!0;for(var e,t,r,s=-1!==navigator.appVersion.indexOf(\"MSIE 10\"),a=!!navigator.userAgent.match(\/Trident.*rv:11\\.\/),i=d.querySelectorAll(\"iframe.wp-embedded-content\"),n=0;n<i.length;n++){if(!(r=(t=i[n]).getAttribute(\"data-secret\")))r=Math.random().toString(36).substr(2,10),t.src+=\"#?secret=\"+r,t.setAttribute(\"data-secret\",r);if(s||a)(e=t.cloneNode(!0)).removeAttribute(\"security\"),t.parentNode.replaceChild(e,t);t.contentWindow.postMessage({message:\"ready\",secret:r},\"*\")}}}}(window,document);\n<\/script>\n","thumbnail_url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/531-first-set-last-varied-photo-overview.webp","thumbnail_width":1536,"thumbnail_height":1024,"description":"First Set Last est une m\u00e9thode de travail compl\u00e9mentaire du syst\u00e8me 5\/3\/1 de Jim Wendler. Apr\u00e8s les s\u00e9ries principales, tu reprends la charge de la premi\u00e8re s\u00e9rie de travail du jour pour pratiquer davantage le mouvement. La version courante en cinq s\u00e9ries de cinq r\u00e9p\u00e9titions comporte moins de r\u00e9p\u00e9titions compl\u00e9mentaires que les cinq s\u00e9ries de dix r\u00e9p\u00e9titions de Boring But Big. \u00c0 qui s\u2019adresse ce programme Il te convient si [&hellip;]"}