Après un long weekend plutôt détente...
Murph
Run 1km6
100 Tractions
200 Pompes
300 Squats
Run 1km6
Reprise des tractions ! Fuck la tendinite
mercredi 12 novembre 2014
vendredi 7 novembre 2014
Workout du 07/11/2014
Force
Recherche Maxi Squat Clean
Technique Snatch
EMOM 7 Minutes
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.
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.
jeudi 6 novembre 2014
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
Front Squat
10x3 réps 90Kg
WoD HardCore Challenge
For time
21-18-15-12-9-6-3 rép
SDHP 35Kg
Push Jerk 35Kg
mercredi 5 novembre 2014
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
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
mardi 4 novembre 2014
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
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
jeudi 30 octobre 2014
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
Ned
7 rounds for time of:
11 body-weight back squats (80Kg)
1,000-meter row
Fin de séance
Automassage, Stretch and Mobility
mercredi 29 octobre 2014
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)
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)
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