WoD - Competitors trainning

1.  Squat
7×5 Back Squats, across

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2.  Sumo Deadlift
1 RM

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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