Séance du 11/09/2014

1. “The Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar.
Rest as needed between sets and try to increase weight after each set.


2. Accessory Work
3 rounds of:
10 Hip Thrusts – 225/155
10 Strict C2B pull ups
10 Double KB/DB Stiff Leg Deficit Dead Lifts, 70/55
10 Double KB/DB Bent-over Row, 70/55
This is NOT for time, but move with purpose. Rest 2-3 mins between rounds.

Séance du 10/09/2014

1. Squat
3×3 Back Squat, across

2. Dead Lift
10-8-6-4-2, climbing

3. Accessory Work
2 rounds of:
:30 on, :30 off
L-Sit
Superman Hold
GHD Hold
Good Morning Hold, 45/35#

4. Row
3x750m Row, 1:30 Rest

Séance du 09/09/2014

A. Snatch Pull
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

B.“Kettlebell Hell”
1. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.

Rest 1 minute

2. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.

Rest 1 minute

3. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time. - KB can rest on chest.

Burpees Day (Fuck'n!)

Each Hour for 10 Hours (10h=>19h)

• EMOM 10 minutes

100 Burpees

(Soit 1000 burpees et pas loin de 2000 calories :p)

Séance de REPRISE

Même si pendant les vacances j'ai envoyé quelques WoDs (cardio PdC) j'ai surtout fait du rest day et du gras à grand coup de barbec/apero et autre mal bouffe :p (C'est bon aussi)

Bref aujourd'hui je suis toujours en vacance mais de retour au pays et donc ça va être une séance de REPRISE car je ronge le FREIN!

Je vais me faire une séance sum up du competitor training (ça va durer pas loin de 2H en tout avec pas mal de repos entre les sets pour mieux me défoncer sur les exos)

1 .Squat
1 RM Back Squat
Puis
10 x 1 Front squat across (100kg)

2. For Time
1 mile Run
50 Wall Balls, 20/14
40 BJ, 24/20
30 Burpees
20 Power Snatches, 95/65

3. Accessory Work
NOT for time:
200m Dumbell Farmers Carry (2x 25 Kg)
20 Weighted Sit ups with anchored feet
150m Single KB Baby Carry, 24kg– hold KB in crossed arms on your chest
20 GHDSU
100m disque Overhead Walk, 25Kg
20 GHDSU
150m Single KB Baby Carry, 24kg– hold KB in crossed arms on your chest
20 Weighted Sit ups with anchored feet
200m Dumbel Farmers Carry (2x 30 Kg)

Séance du 19/08/2014

3H de sommeil => NO EXCUSE!!!

1. Cleans:
A. Establish a max set of unbroken TnG Squat Cleans, 165(75Kg)/115
Rest 3 minutes
B. Establish a max set of unbroken TnG Squat Cleans, 185(84Kg)/135
Rest 3 minutes
C. Establish a max set of unbroken TnG Squat Cleans, 205(93Kg)/145
No resting on the ground or the hang. Resting in the front rack is OK.

2. “Cement Mixer”
7 rounds
On the 3:00
Run 400m
12 TTB

Séance du 18/08/2014

1. Squat
A. 7RM Back Squat
B. 7 RM Front Squat

2. WoD  “The Chief”
5 rounds of:  AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
1 minute rest between rounds. Your score is total rounds, only full rounds count.

Fin de séance mobilité et stretching

Session nautique pour Rich Froning (Source Instagram)