Workout du 31/05/2015

Session conditionning sur piste avec Elsabre

Echauffement

800m

puis

Run 1600m

4 minutes de repos

Run 1600m (faster)

=> temps entre 6:00 et 6:30 (je n'avais pas le chrono sur moi)

Skill
Double Under

Finisher 100m Burpees (pour test)

Workout du 29/05/2015

BADASS Program
WEEK 3 / DAY3

1. Chin-ups (total reps) = chin-up max + 60% (16/12/8)
2a. Front Lat Pulldowns (Neutral Grip): 2 x Max Reps (20-25 Reps 1 st Set, 10-20 2nd Set)
2b. Standing DB Military Press (Neutral Grip): 2 x Max Reps
(15-20 Reps 1 st Set, 10-15 2nd Set)
3. 1-Arm Cable Rear Delt Flyes: 4x10 ea arm
4. “Run the rack” DB curls, palms up – 1 set (17,5x8, 15x8, 12,5x8, 10x8)
5. Core Circuit: x2
 A) Sprinter Sit-ups x 20
 B) V-ups x 15
 C) Toe Touches x 15
 D) Hip-ups x 15
6. 100 Push-ups: faster than last week! (2:05 à battre)

@camillelbaz #crossfit #crossfitgames #clb #muscleup #powersautographs #authentic#autograph #rings #weightlifting #gym #barbell #weights #hardwork#wod #workout

Workout du 28/05/2015

WoD
For time

50 cal row
50 Over box jumps
50 Deadlift (60Kg)
50 wall ball 9/7
50 Dips
50 Wall ball
50 Deadlift
50 Over box jump
50 cal row

Fin de séance
Stretching

Workout du 27/05/2015

BADASS WEEK3/Day 2:

LOWER BODY WORKOUT

1. Front Squat and Deadlift: 77.5% x 6 (85/130), 82.5% x 4(90/140), 90% x 2 (100/153)
2. Bulgarian Split Squat Jumps: 4x5 ea leg (BW only)
3a. Stability Ball Hamstring Curls (keep hips up): 3x15
3b. Weighted Spread Eagle Sit-ups: 3x15
4. Alternating Forward Lunge, holding DB’s: 2x45 seconds
5. Timed one-mile run – Faster than Week 1!

Workout du 26/05/2015

Conditionning WoD
Chelsea

EMOM 30 Minutes
5 Pull Ups
10 Push Ups
15 Squats

Workout du 25/05/2015

Badass Week 3 day 1

UPPER BODY WORKOUT

1. Bench Press: 77.5% x 6, 82.5% x 4, 90% x 2 or more
2. Incline DB Press: 2 x Max Reps using the same weight (Choose a weight that you
can get around 20-25 reps with on the 1st set.)
3a. Bent-over 1-Arm DB Rows: 4x10 ea arm
3b. Triceps Rope Pushdowns: 4x10
4a. BB Shrugs (2 Sec Holds): 3x10
4b. Incline rear dealt fles, pinkies up: 3x12
5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 4 sets.
Perform 10 reps of each exercise. Rest 90 sec. b/t sets.


Fin de séance
Abs sur banc décliné avec leste

Workout du 24/05/2015

10 Km Rameur
=> 40min15

Workout du 22/05/2015

Après 2 jours de badass consécutifs (Week 2 - day 2/3 hier et avant hier)

Une bonne séance de Crossfit bourrin s'impose

WoD
20 rounds for time

5 bench press
5 Hang Power Clean

Poids : bodyweight (mais je vais scaler à 60Kg)
=> A tester en max time EMOM

Abs
5 tours
5 Toes to bar
10 Hollow Rock
15 Sit Up

Rower
4 x 500m
1 minute de repos entre chaque round

Stretching

Workout du 19/05/2015

Conditionning

WoD Murph

Run 1,6km
100 Pull Ups
200 Push Ups
300 Squats
Run 1,6km

Not partitioned (100 Pull ups, then 200 Push ups, then 300 squats)

Stretching

Workout du 18/05/2015

Badass programme

WEEK2/DAY 1: UPPER BODY WORKOUT

1. Bench Press: 75% x 7, 80% x 5, 85% x 3 or more
2. Flat DB Press: 2 x Max Reps (w/ same weight as last week)
3a. Seated Overhand Grip Cable Rows: 4x12
3b. Cable Triceps Pushdowns (straight bar): 4x12
4a. DB Shrugs (2 Sec Holds): 3x12
4b. DB Lateral Raises: 3x12
5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 3 sets.
Perform 10 reps of each exercise. Rest 90 sec. b/t sets.

Workout du 15/05/5015

Badass WEEK1/DAY 3: UPPER BODY WORKOUT

1. Chin-ups (total reps) = Chin-up max + 50%

2a. Front Lat Pulldowns (Wide, overhand): 2 x Max Reps
(20-25 Reps 1 st Set, 10-20 2nd Set)
2b. Standing DB Military Press: 2 x Max Reps (15-20 Reps 1 st Set, 10-15 2nd Set)

3a. “Rolling” triceps extensions – 4x8
3b. Hammer Curls (both arms same time) – 4x8

4. Core Circuit: x2
 A) Toe Touches x20
 B) Bicycle x 30 Total
 C) Side Plank x 30sec each side

5. 100 push-ups as fast as possible: (Record the time it took you to complete the 100
push-ups)

Workout du 14/05/2015

Conditionning

10km Row

Workout du 13/05/2015

DAY 2: LOWER BODY WORKOUT

1. DB Squat Jumps, holding 10lb. DB’s: 4x6
2. Squat or Deadlift: 72.5% x 8, 77.5% x 6, 82.5% x 4 (J'ai fais les deux)
Base : Maxi squat= 140Kg, Maxi deadlift = 170Kg
3a. 45 Degree Back Raises (hold weight plate over chest): 3x15 (Disque de 10Kg)
3b. Seated MB Twists (feet off ground): 3x20 ea side (Ballon de 7Kg)
4. Timed one-mile run: You can do this on a treadmill or outside on a track, etc. If you
are unable to run due to injuries, you can substitute this with 2 miles on the exercise
bike or Elliptical. Whatever you choose, make sure you try and complete the distance
in the least amount of time. Record your time!

Time = 7min05 (sur tapis de course)
Largement améliorable

Workout du 12/05/2015

Conditionning

10Km rameur

Workout 11/05/2015

Programme DeFranco "Built like a Badass"
WEEK1 / Day 1
(Sur 12 semaines 3 fois/semaine)


Prise de PR  (A faire avant de débuter le programme)
Benchpress = 105Kg
Back Squat = 140 Kg
Chin Up = Todo


UPPER BODY WORKOUT

1. Bench Press: 72.5% x 8, 77.5% x 6, 82.5% x 4 or more
2. Flat DB Press: 2 x Max Reps using the same weight (Choose a weight that you can
get around 20-25 reps with on the 1st set.) (>2x15Kg)
3a. Seated Overhand Grip Cable Rows: 4x15 (2x 30Kg)
3b. Cable Triceps Pushdowns (straight bar): 4x15 (42Kg sur triple pouli)
4a. DB Shrugs (2 Sec Holds): 3x15  (2x27,5Kg)
4b. DB Lateral Raises: 3x15 (2x7,5Kg)
5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat) : 2 sets.
Perform 10 reps of each exercise. Rest 90 sec. b/t sets. (Barre de 30Kg uniquement à cause du grip en miette)

*ab = superset