“Filthy 50″
50 reps of the following for time:
Box Jumps, 24/20″ – Games standards
Jumping Pull ups – (Remplacé par des pull ups)
KBS, 35/25
Walking Lunge Steps
Knee To Elbows
Push Press, 45/35
Hip Extensions
Wall Balls, 20/14
Burpees
Double unders
2. Squat
Front Squat, 5×5 across
lundi 22 septembre 2014
vendredi 19 septembre 2014
Séance du 19/09/2014
Programme de Ben Bergeron
1. Squats
8×2 Box Squats with chains or bands for load
2. Clean and Jerk
1 High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set
3. For time:
30-20-10 Squat Cleans, 135/95
15-10-5 Strict HSPU
1. Squats
8×2 Box Squats with chains or bands for load
2. Clean and Jerk
1 High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set
3. For time:
30-20-10 Squat Cleans, 135/95
15-10-5 Strict HSPU
jeudi 18 septembre 2014
Séance du 18/09/2014
1. Front Squat
10-8-6-4-2 Front Squats
2. For time:
50-40-30-20-10 Wall Balls
100-80-60-40-20 Double unders
3. HandStand
HSPU skill training
Nose to wall
10-8-6-4-2 Front Squats
2. For time:
50-40-30-20-10 Wall Balls
100-80-60-40-20 Double unders
3. HandStand
HSPU skill training
Nose to wall
mercredi 17 septembre 2014
mardi 16 septembre 2014
Séance du 16/09/2014
EMOM 12 min
1-4 : 3x Shoulder Press 50Kg
4-8 : 3x Push Press 60Kg
8-12 : 3x Push Jerk 70Kg
WoD
“Fight Gone Bad”
3 rounds for max reps of:
1 min Wall Balls, 20/14
1 min Sumo Deadlift Highpull, 75/55
1 min BJ, 20″ – not Games standards.
1 min Push Press, 75/55
1 min Row for Cals
1 min Rest
1-4 : 3x Shoulder Press 50Kg
4-8 : 3x Push Press 60Kg
8-12 : 3x Push Jerk 70Kg
WoD
“Fight Gone Bad”
3 rounds for max reps of:
1 min Wall Balls, 20/14
1 min Sumo Deadlift Highpull, 75/55
1 min BJ, 20″ – not Games standards.
1 min Push Press, 75/55
1 min Row for Cals
1 min Rest
lundi 15 septembre 2014
Séance du 15/09/2014
1.Squat
10x10 Back Squat 100Kg
2. For time:
100 Double unders
followed by: 21-15-9 of:
KB Swing 24Kg
Burpees
Followed by:
100 Double unders
3. Accessory Work
4 rounds of:
:30 on, :30 off
Hollow Stand
Noose to wall
Chaise romaine
10x10 Back Squat 100Kg
2. For time:
100 Double unders
followed by: 21-15-9 of:
KB Swing 24Kg
Burpees
Followed by:
100 Double unders
3. Accessory Work
4 rounds of:
:30 on, :30 off
Hollow Stand
Noose to wall
Chaise romaine
jeudi 11 septembre 2014
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.
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.
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