Workout du 11/09/2015

Badass de Franco Week 1 Day 3


1. Remplacement des tractions par 5-3-1 pullups lesté (Jim Wendler)

Phase 1 = Prise de max

Phase 2 = Week1
set 1 : 5*5 65%
set 2 : 5*5 75%
set 3 : 5*5+ 85%

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)

Finisher 
100 Burpees