Workout du 25/09/2015

Badass de Franco Week 3 Day 3


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

set 1 : 5*5 75% (27)
set 2 : 5*3 85% (30)
set 3 : 5*1+ 95% (34)

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 (Example: 45x8, 35x8, 25x8, 15x8)

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

Finisher
100 Burpees

Abs Core Circuit