Squat and Snatch + Complex

1. OHS
Heavy Single

2. Snatch Balance
Heavy Single

3. Squat Snatch
Heavy Single

4. Front Squat
7×5, across

Oly Lifter power!

WoD
21-15-9 Complex (Je vais surement réduire la charge à 50Kg)

For time:
8 deadlifts, 155 lb.
7 cleans, 155 lb.
6 snatches, 155 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155 lb.
5 cleans, 155 lb.
4 snatches, 155 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155 lb.
3 cleans, 155 lb.
2 snatches, 155 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

WoD - 300 Challenge

WoD 300 Challenge
(Avec Seb)

- 25 pull-ups
- 50 deadlifts à 60 Kg
- 50 push-ups
- 50 box jumps
- 50 "floor wipers" (Les relevés de jambes au sol avec une barre chargée à 60 Kg)
- 50 "clean and press" Haltere de 15 kg ou Kb de 16Kg
- 25 pull-ups

Cap time 20 Minutes

Skill
HSPU Strict

Fin de séance 
Souplesse et mobilité

WoD - Open test

1. “Open Test”
50 Wall Balls, 20/14
50 Double unders
40 Box Jumps, 24/20
40 TTB
30 C2B
30 Burpees
20 Power Cleans, 60 Kg
20 Jerks, 60 Kg
10 Snatches, 60 Kg
10 Muscle ups

2. 5 RFT:
500-400-300-200-100m Row
5 Bench Press,90Kg
10 Bent Over Row, 70Kg
15 GHDSU

The man... The machine... The Fittest of all time

WoD - Competitor Snatch and co

1. Snatch
1RM

2. Squat
5×7 Front Squats Across

3. Gymnastics Benchmark
Max unbroken strict C2B Pull ups

4. 5 RFT:
7 Dead Lifts, 275/185 (Scale 100Kg)
30 Air Squats
7 Strict HSPU

WoD - Glenn

“Glenn”
30 CJ (135/95)
Run 1 Mile
10 Rope Climbs (Scaled with Towel Pull Ups)
Run 1 Mile
100 Burpees

WoD - Back Squat + Snatch Ladder

1. Squats

10×3 Back Squats, across (110kg)

2. Ascending Ladder for 7 minutes

20 DU, 1 Power Snatch(115/80)

20 DU, 2 Power Snatch

20 DU, 3 Power Snatch

Power Clean 100Kgs (Crade mais ok)

WoD de mercredi 23/07/2014

1. Clean
1RM Power Clean

2. Squats
7×5 Back Squats, across

3.OT2:00 for 7 rounds:
5 Power Cleans (70%)
30 DU
7 Strict C2B Pull ups

4. Press
EMOMx10: 2 Strict Shoulder Press

5. Accessory Work
3-4 rounds, NOT for time of:
15-20 Close Grip Bench Press
15-20 Banded Triceps Push Downs
15-20 DB Reverse Flyes

PR bar muscle d'hier (11réps)

WoD - Muscle Up - Snatch et Berretta

Début de séance try PR max bar muscle up

Puis séance

1. Snatch
EMOMx15
Min 1: 1 rep @ 30# under PR
Min 2: 1 rep @ 25# under PR
Min 3: 1 rep @ 20# under PR
Min 4: 1 rep @ 15# under PR
Min 5: 1 rep @ 10# under PR
Repeat 3x

2. WoD Berreta
For time:
20 Thrusters
20 Hang Power Clean
20 Push Press
20 OHS
20 Front Squat
*Every minute, on the minute complete 5 Burpees.
Guys: 95#
Girls: 65#

WoD - Helen/Squat/Bench/Bench+C2B

1. “Helen”
3 RFT:
400m Run
21 KBS, 1.5 pood/1 pood
12 Pull ups

2. Squats
5×7 Back Squats Across

3. Bench Press
2RM

4. 5 RFT:
12 Bench Press, bodyweight/70% of bodyweight
10 Strict C2B Pull ups

Eat Big Lift BIIIIIG (bench press à 500kg!!!!)

WoD - Bergeron power

1. Squat
10×3 Front Squat, across

2.  Complete As Many Reps As Possible in:
1 minute of Power Snatches, 135/95
1 minute rest
1 minutes of Muscle ups
1 minute rest
1 minutes of Power Clean and Jerks, 155/105
1 minute rest
1 minutes of Muscle ups
1 minute rest
1 minutes of Dead Lifts, 225/155
1 minute rest
1 minutes of Muscle ups

3. “The Good Life”
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20″ – Games Standards

Entrainement à plusieurs/Coaching

12H à Fitlane Villeneuve Loubet

Séance de type intervall training

Format 20 Secondes/10 Secondes sur 8 exercices
Les 10 secondes servent à changer d'exercice
On fait 5 tours

Ordre des exercices :

 - Wall Ball (9/6)
 - Release Push Up
 - Box Jump (24/20)
 - Chest 2 Bar/Rowing Inversé
 - KB Swing (24/16)
 - Hollow Rock / Plank
 - Burpee
 - Push Press (40/20)

2 Minutes de repos entre les tours

Fin de séance

Démo divers mouvements types du Crossfit

Stretching / Mobilité

WoD - Mix Competitor training + officiel

1. Squats
7×5 Front Squats

2. Power Cleans
EMOMx7: 3 TnG Power Cleans, start at 60% under your 1RM and add 5% each minute.
(=>60/65/70/75/80/85/90)

3. WoD CF officiel

Complete as many rounds as possible in 20 minutes of:
185-lb. hang power cleans, 3 reps (Je scale à 70Kg)
6 strict ring dips
9 box jumps, 30-inch
27 double-unders

Competitor training - Satan's Whiskers/Gym et force

Je crois que je vais me tenir à ce programme qui est juste génial!
http://competitorstraining.com/

Aujourd'hui séance accès sur les tirages et donc le dos

1. “Satan’s Whiskers”
3 RFT: (RFT = Round For Time)
10 C2B Pull ups
10 Front Squats, 165/115
10 Burpees

Histoire de bien se pré-fatiguer

2. Gymnastic Skills
50 Strict C2B Pull ups, every time you come off the bar complete 3 Strict HSPU
(Si je trouve pas un mur pour faire des HSPU => Shoulder Press à 50 Kg)

3. Strength
4×10 1-arm Bench Supported Dumbbell Bent Over Row (4 sets each side)
(Du tirage haltère à un bras avec la poitrine en appuis sur un banc)

Quelques bar muscle up à la nouvelle box de Fréjus

WoD - Chelsea

Échauffement
4 tours
10 push ups
10 rowing TRX
10 Squat
10 ATW

WoD - Chelsea
EMOM 30 Minutes
5 Pull ups
10 Push Ups
15 Squats

Avec Younes et Alex et un peu Guy Lau! Bravo les gars
Pour le prochain, petit challenge => Max Minutes (30 ça commence à faire short)

Fin de séance
Stretching

WoD - Competitors trainning

1.  Squat
7×5 Back Squats, across

 ***************

2.  Sumo Deadlift
1 RM

***************

3.  EMOMx15
Min 1:  6 Sumo Dead Lifts at 60% of 1RM
Min 2:  :40 Hollow Hold
Min 3:  10 Strict TTB

WoD x 3

Force
Front Squat avec 4 secondes de pause en bas.
5x62 kg
3x72
2x82
1x92
1x97
1x 102

WoD1
3 rounds for time
60 Kg Back Squat 10 Réps
Jump Squat avec barre de 20 Kg 10 Réps

WoD2
7 x 7 Chest to bar
60 secondes de repos entre les sets

WoD3
3 rounds for time
10 Clean 60Kg
run 400m

Stretching

Tabata training

Problème au taff, pause écourtée, séance optimisée!

Format Tabata = 8 rounds de 20 secondes d'effort/10 secondes de repos

2 minute rest between exercices

1 - Tabata Double Under

2 - Tabata One arm shoudler press (With barbell on the ground to overhead Alternated)

3 - Tabata Row (Max cal)

4 - Tabata Overhead Walking Lunge (10 Kg)

5 - Tabata Double Under

6 - Tabata Hollow Rock (Scale with Sit Up when you can't do it correctly anymore)

7 - Tabata Swiss Ball hamstring curl

Fin de séance

=> Auto-Massages (Rouleau)

WoD - Clean + Metcon

Force avec du Clean 

(Programmation Officielle du jour)

Muscle clean 1-1-1-1-1 reps

Power clean 3-3-3-3-3 reps

Clean 5-5-5-5-5 reps

WoD

Bell (Ancienne programmation officiel)

3 rounds for time of:

80 Kg deadlifts, 21 reps

15 pull-ups

80 Kg front squats, 9 reps

Gainage core

Chinese Plank

Mobility work + stretch

Bench Press/Squat/WoD

Force

Bench Press
EMOM 10 Minutes
5 réps à 80 Kg

Power WoD
For time
Squater 4 tonnes de fonte
Ajustement libre des charges

WoD (officiel d'hier)

10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 GHD sit-ups
10 back extentions

2 rounds for time of:
25 wall-ball shots, 20-lb. ball

25 box jumps, 24-inch

Stretching

Squat, Snatch, Bloody WoD and Fun

Force

EMOM 12 mins
Squat Clean
4 minutes 4 réps 60
4 minutes 3 réps 70
4 minutes 2 réps 80

Skill WoD
Chaque 30 Secondes sur 10 Minutes
1x Power Snatch (For Quality)
Ajuster la charge en visant la perfection du mouvement

WoD

For time
Each Minute 4 Burpees
20 Thrusters
20 SDHP
20 Push Press
20 OverHead Squat
20 Front Squat
(40 Kgs)

Fin de séance 
Abs
Strict toes to bar/L-Sit/Planche

Lu-Xiaojun - Snatch High Pull - 2011

Rest Day