60 Clean and Jerks 60kg
-_-
Puis freestyle....
mardi 5 août 2014
lundi 4 août 2014
Monday 04/08/2014
1. Double Under (max unbroken)
2.Snatch
Technique à 50/60 Kg
3. Squats
5×7 Back Squats, across
4. “Jackie”
1K Row
50 Thrusters, 45
30 Pull ups
2.Snatch
Technique à 50/60 Kg
3. Squats
5×7 Back Squats, across
4. “Jackie”
1K Row
50 Thrusters, 45
30 Pull ups
vendredi 1 août 2014
Friday 01/08/2014
1. Snatch Complex
5 sets of 3 Quick Single Power Snatches + 3 Snatch Grip Push Press from behind the neck
2. Squats
10×3 Front Squats, across
3. Pull ups
3 sets of 20 unbroken C2B Pull ups, rest as needed between sets
4. For Time:
21 Front Squats, 135/95
21 KBS, 70/53
400m Run
15 Front Squats, 135/95
15 KBS, 70/53
400m Run
9 Front Squats, 135/95
9 KBS, 70/53
400m Run
5 sets of 3 Quick Single Power Snatches + 3 Snatch Grip Push Press from behind the neck
2. Squats
10×3 Front Squats, across
3. Pull ups
3 sets of 20 unbroken C2B Pull ups, rest as needed between sets
4. For Time:
21 Front Squats, 135/95
21 KBS, 70/53
400m Run
15 Front Squats, 135/95
15 KBS, 70/53
400m Run
9 Front Squats, 135/95
9 KBS, 70/53
400m Run
Une vidéo au top pour améliorer le mouvement
mercredi 30 juillet 2014
Squat and Snatch + Complex
1. OHS
Heavy Single
2. Snatch Balance
Heavy Single
3. Squat Snatch
Heavy Single
4. Front Squat
7×5, across
Oly Lifter power!
WoD
21-15-9 Complex (Je vais surement réduire la charge à 50Kg)
For time:
8 deadlifts, 155 lb.
7 cleans, 155 lb.
6 snatches, 155 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155 lb.
5 cleans, 155 lb.
4 snatches, 155 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155 lb.
3 cleans, 155 lb.
2 snatches, 155 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups
Heavy Single
2. Snatch Balance
Heavy Single
3. Squat Snatch
Heavy Single
4. Front Squat
7×5, across
Oly Lifter power!
WoD
21-15-9 Complex (Je vais surement réduire la charge à 50Kg)
For time:
8 deadlifts, 155 lb.
7 cleans, 155 lb.
6 snatches, 155 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155 lb.
5 cleans, 155 lb.
4 snatches, 155 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155 lb.
3 cleans, 155 lb.
2 snatches, 155 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups
WoD - 300 Challenge
WoD 300 Challenge
(Avec Seb)
- 25 pull-ups
- 50 deadlifts à 60 Kg
- 50 push-ups
- 50 box jumps
- 50 "floor wipers" (Les relevés de jambes au sol avec une barre chargée à 60 Kg)
- 50 "clean and press" Haltere de 15 kg ou Kb de 16Kg
- 25 pull-ups
Cap time 20 Minutes
Skill
HSPU Strict
Fin de séance
Souplesse et mobilité
(Avec Seb)
- 25 pull-ups
- 50 deadlifts à 60 Kg
- 50 push-ups
- 50 box jumps
- 50 "floor wipers" (Les relevés de jambes au sol avec une barre chargée à 60 Kg)
- 50 "clean and press" Haltere de 15 kg ou Kb de 16Kg
- 25 pull-ups
Cap time 20 Minutes
Skill
HSPU Strict
Fin de séance
Souplesse et mobilité
mardi 29 juillet 2014
WoD - Open test
1. “Open Test”
50 Wall Balls, 20/14
50 Double unders
40 Box Jumps, 24/20
40 TTB
30 C2B
30 Burpees
20 Power Cleans, 60 Kg
20 Jerks, 60 Kg
10 Snatches, 60 Kg
10 Muscle ups
2. 5 RFT:
500-400-300-200-100m Row
5 Bench Press,90Kg
10 Bent Over Row, 70Kg
15 GHDSU
The man... The machine... The Fittest of all time
lundi 28 juillet 2014
WoD - Competitor Snatch and co
1. Snatch
1RM
2. Squat
5×7 Front Squats Across
3. Gymnastics Benchmark
Max unbroken strict C2B Pull ups
4. 5 RFT:
7 Dead Lifts, 275/185 (Scale 100Kg)
30 Air Squats
7 Strict HSPU
1RM
2. Squat
5×7 Front Squats Across
3. Gymnastics Benchmark
Max unbroken strict C2B Pull ups
4. 5 RFT:
7 Dead Lifts, 275/185 (Scale 100Kg)
30 Air Squats
7 Strict HSPU
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