Workout du 10/12/2014

WoD1 (Officiel)

In front of a clock set for 12 minutes with a 135-lb. barbell:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks


WoD 2 (Avec hargne et rage car je serais mort avant de commencer)
For time:
Row 1,000 meters
30 dips
75-lb. sumo deadlift high-pulls, 30 reps
30 Realease push-ups
75-lb. power snatches, 30 reps
30 burpees
30 pull-ups
75-lb. thrusters, 30 reps

Workout du 08/12/2014

Degressif training (En longeur)
for time
21-18-15-12-9-6-3 réps

Back Squat (60%)
Dumbell Bench Press (reprise = 2x20 kg)
Curl Biceps (Bar 25Kg)
KB Swing 24Kg
SDHP (40 kg)
Abs (Pouli Pray max )

Fin de séance

50 Burpees box jump

Chris Spealler (pause work)

Workout du 05/12/2014

Force

Soulevé de terre
EMOM 10 Minutes
3 Réps à 130Kg

Skill
"Pull Ups Party"
Focus on technique

Hyper Strict Pull Up 10 Réps (Unbroken)
Keeping Pull Ups 15 Réps (Unbroken)
Butterfly Pull Ups 20 Réps (Unbroken)

Muscu (Abs focus)

Workout du 04/12/2014

WoD 

Barbara

For time
5 rounds

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

3 Minutes Rest between Rounds


Fin de séance Mobilité et Stretching

Workout du 03/12/2014

Séance accès Haltero

• Squat Clean

Recherche 1RM au squat Clean

EMOM 8' 
2 Réps a 80 Kg

• Skill 

Overhead Squat

• WoD

Isabel
For time 30 Snatchs 60 Kg

Fin de séance
Gainage et mobilité

Workout du 02/12/2014

Test douleur du coude développé couché (Barre)
Si OK => Attaque du programme de prise de force de Jim Wendler semaine prochaine

Force

Front Squat

7 x 5 90Kg

WoD

For time:

1.5-pood kettlebell swings, 75 reps

Run 1 mile

1.5-pood kettlebell swings, 75 reps

Finisher

Isolation

Curl Biceps

Extension Triceps

Workout du 01/12/2014

Force
Push Press
5x10 réps (Pyramidale 50/55/60/70/60)

WoD 
Jenny

Complete as many rounds as possible in 20 minutes of:
20Kg overhead squats, 20 reps
20Kg back squats, 20 reps
400-meter run

Fin de séance

EMOM 10 Minutes
Pair : 10 Toes to bar
Impair : 10 Burpees