Workout du 07/11/2014

Force

Recherche Maxi Squat Clean

Technique Snatch

EMOM 7 Minutes

• Snatch Pull 3 réps (80Kg)

Hang Snatch (Travail léger, focus sur la chute)

WoD (CF HQ "WEDNESDAY 141105")

On the C2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible

score = time maintained at each pace. Scale split times as needed.

Workout du 06/11/2014

Force

Front Squat

10x3 réps 90Kg

WoD HardCore Challenge
For time
21-18-15-12-9-6-3 rép
SDHP 35Kg
Push Jerk 35Kg

Workout du 05/11/2014

Force

EMOM 10 minutes

2 Power Clean 80 Kg

Isolation (Muscu)
Curl Biceps
Epaules (elevation alteral)

Abs WoD
5 round
5 Toes to bar
10 Hollow Rock
15 SitUp

Workout du 04/11/2014

Force

Front Squat
5x7 à 80kg

Cardio (WoD)

Row 1000m
21 Deadlift 100Kg
21 Kb Swing 24 kg
Row 1000m
15 deadlift 100Kg
15 Kb Swing 24 Kg
Row 1000m
9 deadlift 100Kg
9 Kb Swing 24Kg

Travail triceps excentrique (tendinopathie)

Stretch and mobility

Séance du 30/10/2014

Crossfit HQ Officiel WoD

Ned

7 rounds for time of:
11 body-weight back squats (80Kg)
1,000-meter row

Fin de séance

Automassage, Stretch and Mobility

Séance du 29/10/2014

Séance Renforcement  Mobility Stretch

1 - Gym WoD

For QUALITY
5 ROUNDS:
Hold Superman  for 30 seconds
Hold Hollow Body  for 30 seconds
Hold Handstand Against wall for 30 seconds

2 - Rééducation

Travail exentrique triceps (curatif tendinite)

3 - Mobility and stretching (Mini 15 minutes)

focus sur les ischios-jambiers et les chevilles

4 - Sauna pour la recup (si j'ai le temps)

Séance du 28/10/2014

Force

• EMOM 10 Minutes

3 Soulevé de terre à 120 Kg

WoD

8 x 500m rameur

1 minute de repos entre les set

Cash out

• EMOM 6 minutes

Max time L-Sit (pull up bar)

Remaining Time odd= Free Squat

Remaining Time even = KB Swing