Cardio
Rameur 10Km encore!
WoD Abdos :
5 tours
5 toes to bar
10 Hollow Rocks
15 Sit Ups
Puis Stretching/mobility
En fait ça va être rameur toute la semaine
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| jasonkhalipa: Here we go! Third year on Team USA, couldn't be more excited and proud. |
mardi 30 septembre 2014
Séance du 30/09/2014
Cardio
Rameur 10Km encore!
WoD Abdos :
5 tours
5 toes to bar
10 Hollow Rocks
15 Sit Ups
Puis Stretching/mobility
En fait ça va être rameur toute la semaine
lundi 29 septembre 2014
vendredi 26 septembre 2014
Séance du 26/09/2014
Triste période de Convalescence....
Cardio
Cours de Spinning (Je vais violer le vélo)
Force
Back Squat
EMOMx10: 1 rep, across (Crier est autorisé)
Test de douleur sur la rameur
Si j'ai pas mal ça va ramer sec sur les prochaines semaines
Tuning Mécanique
Travail de la mobilité des chevilles (Ca aussi je vais en bouffer sur les prochaines semaines)
PS : Même quand on est tout cassé (et ça arrive forcément quand on tire sur toutes les cordes) il reste encore beaucoup de possibilités, seule la motivation compte!
- Tendinite à l'insertion du triceps aux deux bras qui part pas = arrêt complet au moins 2 semaines de tous les exos qui sollicitent même un minimum le haut du corps (J'aurai du le faire depuis longtemps)
- Petit début de périostite tibiale = plus de choc donc plus de saut, donc plus de DU, donc plus de course à pied donc....
Cardio
Cours de Spinning (Je vais violer le vélo)
Force
Back Squat
EMOMx10: 1 rep, across (Crier est autorisé)
Test de douleur sur la rameur
Si j'ai pas mal ça va ramer sec sur les prochaines semaines
Tuning Mécanique
Travail de la mobilité des chevilles (Ca aussi je vais en bouffer sur les prochaines semaines)
PS : Même quand on est tout cassé (et ça arrive forcément quand on tire sur toutes les cordes) il reste encore beaucoup de possibilités, seule la motivation compte!
jeudi 25 septembre 2014
Séance du 25/09/2014
Tendinite à l'insertion tricpes = adaptation de séance jusqu'a récupération complète....
WoD
For Time
100 DU
3 Rounds
10 Box Jump
20 Free Squat
30 Walking Loungh
40 Sit Ups
100 DU
Cardio training
20 Minutes Biking
Fin de séance
stretching and mobility
WoD
For Time
100 DU
3 Rounds
10 Box Jump
20 Free Squat
30 Walking Loungh
40 Sit Ups
100 DU
Cardio training
20 Minutes Biking
Fin de séance
stretching and mobility
mercredi 24 septembre 2014
Séance du 24/09/2014
1. Death By Power Clean (60Kg)
Minute 1 = 1 power clean
Minute 2 = 2 power clean
etc...
Until you cannot do the number of PC in the minute
2. WoD
For time 21/18/15/12/9/6/3 reps of :
Dumbell Bench Press 2x 25 Kg
Pull Ups
Row for Cal
Kb Swing 24 Kg
3. Cash out
100 Hollow Rocks
mardi 23 septembre 2014
Séance du 23/09/2014
Séance de midi (Ben Bergeron Prog + Divers)
1. For time:
10-9-8-7-6-5-4-3-2-1 Front Squat, 155/105
200m Run after every round.
2. Core Workout
4 rounds
20 secondes Bar L-Sit hold
10 Push Ups
20 secondes Hollow hold
10 Release Push Ups
20 secondes Superman hold
10 Diamond Push Ups
Rest 1 Minute
3. Stretching and mobility Work
- 19H30
Football!
1. For time:
10-9-8-7-6-5-4-3-2-1 Front Squat, 155/105
200m Run after every round.
2. Core Workout
4 rounds
20 secondes Bar L-Sit hold
10 Push Ups
20 secondes Hollow hold
10 Release Push Ups
20 secondes Superman hold
10 Diamond Push Ups
Rest 1 Minute
3. Stretching and mobility Work
- 19H30
Football!
lundi 22 septembre 2014
Séance du 22/09/2014
“Filthy 50″
50 reps of the following for time:
Box Jumps, 24/20″ – Games standards
Jumping Pull ups – (Remplacé par des pull ups)
KBS, 35/25
Walking Lunge Steps
Knee To Elbows
Push Press, 45/35
Hip Extensions
Wall Balls, 20/14
Burpees
Double unders
2. Squat
Front Squat, 5×5 across
50 reps of the following for time:
Box Jumps, 24/20″ – Games standards
Jumping Pull ups – (Remplacé par des pull ups)
KBS, 35/25
Walking Lunge Steps
Knee To Elbows
Push Press, 45/35
Hip Extensions
Wall Balls, 20/14
Burpees
Double unders
2. Squat
Front Squat, 5×5 across
vendredi 19 septembre 2014
Séance du 19/09/2014
Programme de Ben Bergeron
1. Squats
8×2 Box Squats with chains or bands for load
2. Clean and Jerk
1 High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set
3. For time:
30-20-10 Squat Cleans, 135/95
15-10-5 Strict HSPU
1. Squats
8×2 Box Squats with chains or bands for load
2. Clean and Jerk
1 High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set
3. For time:
30-20-10 Squat Cleans, 135/95
15-10-5 Strict HSPU
jeudi 18 septembre 2014
Séance du 18/09/2014
1. Front Squat
10-8-6-4-2 Front Squats
2. For time:
50-40-30-20-10 Wall Balls
100-80-60-40-20 Double unders
3. HandStand
HSPU skill training
Nose to wall
10-8-6-4-2 Front Squats
2. For time:
50-40-30-20-10 Wall Balls
100-80-60-40-20 Double unders
3. HandStand
HSPU skill training
Nose to wall
mercredi 17 septembre 2014
mardi 16 septembre 2014
Séance du 16/09/2014
EMOM 12 min
1-4 : 3x Shoulder Press 50Kg
4-8 : 3x Push Press 60Kg
8-12 : 3x Push Jerk 70Kg
WoD
“Fight Gone Bad”
3 rounds for max reps of:
1 min Wall Balls, 20/14
1 min Sumo Deadlift Highpull, 75/55
1 min BJ, 20″ – not Games standards.
1 min Push Press, 75/55
1 min Row for Cals
1 min Rest
1-4 : 3x Shoulder Press 50Kg
4-8 : 3x Push Press 60Kg
8-12 : 3x Push Jerk 70Kg
WoD
“Fight Gone Bad”
3 rounds for max reps of:
1 min Wall Balls, 20/14
1 min Sumo Deadlift Highpull, 75/55
1 min BJ, 20″ – not Games standards.
1 min Push Press, 75/55
1 min Row for Cals
1 min Rest
lundi 15 septembre 2014
Séance du 15/09/2014
1.Squat
10x10 Back Squat 100Kg
2. For time:
100 Double unders
followed by: 21-15-9 of:
KB Swing 24Kg
Burpees
Followed by:
100 Double unders
3. Accessory Work
4 rounds of:
:30 on, :30 off
Hollow Stand
Noose to wall
Chaise romaine
10x10 Back Squat 100Kg
2. For time:
100 Double unders
followed by: 21-15-9 of:
KB Swing 24Kg
Burpees
Followed by:
100 Double unders
3. Accessory Work
4 rounds of:
:30 on, :30 off
Hollow Stand
Noose to wall
Chaise romaine
jeudi 11 septembre 2014
Séance du 11/09/2014
1. “The Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar.
Rest as needed between sets and try to increase weight after each set.
2. Accessory Work
3 rounds of:
10 Hip Thrusts – 225/155
10 Strict C2B pull ups
10 Double KB/DB Stiff Leg Deficit Dead Lifts, 70/55
10 Double KB/DB Bent-over Row, 70/55
This is NOT for time, but move with purpose. Rest 2-3 mins between rounds.
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar.
Rest as needed between sets and try to increase weight after each set.
2. Accessory Work
3 rounds of:
10 Hip Thrusts – 225/155
10 Strict C2B pull ups
10 Double KB/DB Stiff Leg Deficit Dead Lifts, 70/55
10 Double KB/DB Bent-over Row, 70/55
This is NOT for time, but move with purpose. Rest 2-3 mins between rounds.
mercredi 10 septembre 2014
Séance du 10/09/2014
1. Squat
3×3 Back Squat, across
2. Dead Lift
10-8-6-4-2, climbing
3. Accessory Work
2 rounds of:
:30 on, :30 off
L-Sit
Superman Hold
GHD Hold
Good Morning Hold, 45/35#
4. Row
3x750m Row, 1:30 Rest
3×3 Back Squat, across
2. Dead Lift
10-8-6-4-2, climbing
3. Accessory Work
2 rounds of:
:30 on, :30 off
L-Sit
Superman Hold
GHD Hold
Good Morning Hold, 45/35#
4. Row
3x750m Row, 1:30 Rest
mardi 9 septembre 2014
Séance du 09/09/2014
A. Snatch Pull
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot
B.“Kettlebell Hell”
1. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.
Rest 1 minute
2. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.
Rest 1 minute
3. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time. - KB can rest on chest.
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot
B.“Kettlebell Hell”
1. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.
Rest 1 minute
2. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.
Rest 1 minute
3. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time. - KB can rest on chest.
mercredi 3 septembre 2014
Burpees Day (Fuck'n!)
Each Hour for 10 Hours (10h=>19h)
100 Burpees
(Soit 1000 burpees et pas loin de 2000 calories :p)
- EMOM 10 minutes
100 Burpees
(Soit 1000 burpees et pas loin de 2000 calories :p)
lundi 1 septembre 2014
Séance de REPRISE
Même si pendant les vacances j'ai envoyé quelques WoDs (cardio PdC) j'ai surtout fait du rest day et du gras à grand coup de barbec/apero et autre mal bouffe :p (C'est bon aussi)
Bref aujourd'hui je suis toujours en vacance mais de retour au pays et donc ça va être une séance de REPRISE car je ronge le FREIN!
Je vais me faire une séance sum up du competitor training (ça va durer pas loin de 2H en tout avec pas mal de repos entre les sets pour mieux me défoncer sur les exos)
1 .Squat
1 RM Back Squat
Puis
10 x 1 Front squat across (100kg)
2. For Time
1 mile Run
50 Wall Balls, 20/14
40 BJ, 24/20
30 Burpees
20 Power Snatches, 95/65
3. Accessory Work
NOT for time:
200m Dumbell Farmers Carry (2x 25 Kg)
20 Weighted Sit ups with anchored feet
150m Single KB Baby Carry, 24kg– hold KB in crossed arms on your chest
20 GHDSU
100m disque Overhead Walk, 25Kg
20 GHDSU
150m Single KB Baby Carry, 24kg– hold KB in crossed arms on your chest
20 Weighted Sit ups with anchored feet
200m Dumbel Farmers Carry (2x 30 Kg)
Bref aujourd'hui je suis toujours en vacance mais de retour au pays et donc ça va être une séance de REPRISE car je ronge le FREIN!
Je vais me faire une séance sum up du competitor training (ça va durer pas loin de 2H en tout avec pas mal de repos entre les sets pour mieux me défoncer sur les exos)
1 .Squat
1 RM Back Squat
Puis
10 x 1 Front squat across (100kg)
2. For Time
1 mile Run
50 Wall Balls, 20/14
40 BJ, 24/20
30 Burpees
20 Power Snatches, 95/65
3. Accessory Work
NOT for time:
200m Dumbell Farmers Carry (2x 25 Kg)
20 Weighted Sit ups with anchored feet
150m Single KB Baby Carry, 24kg– hold KB in crossed arms on your chest
20 GHDSU
100m disque Overhead Walk, 25Kg
20 GHDSU
150m Single KB Baby Carry, 24kg– hold KB in crossed arms on your chest
20 Weighted Sit ups with anchored feet
200m Dumbel Farmers Carry (2x 30 Kg)
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