Workout 11/05/2015

Programme DeFranco "Built like a Badass"
WEEK1 / Day 1
(Sur 12 semaines 3 fois/semaine)


Prise de PR  (A faire avant de débuter le programme)
Benchpress = 105Kg
Back Squat = 140 Kg
Chin Up = Todo


UPPER BODY WORKOUT

1. Bench Press: 72.5% x 8, 77.5% x 6, 82.5% x 4 or more
2. Flat DB Press: 2 x Max Reps using the same weight (Choose a weight that you can
get around 20-25 reps with on the 1st set.) (>2x15Kg)
3a. Seated Overhand Grip Cable Rows: 4x15 (2x 30Kg)
3b. Cable Triceps Pushdowns (straight bar): 4x15 (42Kg sur triple pouli)
4a. DB Shrugs (2 Sec Holds): 3x15  (2x27,5Kg)
4b. DB Lateral Raises: 3x15 (2x7,5Kg)
5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat) : 2 sets.
Perform 10 reps of each exercise. Rest 90 sec. b/t sets. (Barre de 30Kg uniquement à cause du grip en miette)

*ab = superset

Workout du 30/04/2015

WoD

Chelsea (en groupe)
EMOM 30 minutes
5 pull ups
10 Push Ups
15 Squat


Finisher
For Quality
100 Hollow rocks

Dernier WoD avant 10 jours de vacances (et de repos partiel)

OHS : If you can't do that you're weak!

Séance du 29/04/2015

Skill

Overhead Squat
charge limitée, travail de la technique sur des séries de 10

Conditionning
“Annie”
50-40-30-20-10 of:
Double unders
Abmat Sit ups

Gym

• Free HSPU progression (travail transition tripod vers le full HandStand)
• L-SIT 5x max time (repos illimité)
• puis 100 Hollow Rocks for time

Stretching

Workout du 28/04/2015

Row 10km

Workout du 27/04/2015

Force
Clean
3 quick singles at 70%
3 quick singles at 75%
3 quick singles at 80%
2 quick singles at 75%
2 quick singles at 80%
2 quick singles at 85%
1 quick singles at 80%
1 quick singles at 85%
1 quick singles at 90%
Rest as needed between all sets

Conditioning
3 RFT:
30 Wall Balls
30 Power Snatches, 75/55
30 Box Jump Overs, 24/20
30 TTB

Workout du 24/04/2015

Force

Front Squat
5-5-5-5-5 réps

Conditionning

21-15-9 reps for time of:
100Kg deadlifts
24-inch box jumps
Push Press 60 kg

Workout du 23/04/2015

Force

Clean Complex
A. EMOMx5: 3 Power Cleans + 3 Front Squats + 3 Jerks
Rest 5 minutes
B. EMOMx5: 2 Power Cleans + 2 Front Squats + 2 Jerks
Rest 5 minutes
C. EMOMx5: 1 Power Clean + 1 Front Squat + Jerk

(Test à 60Kg)

Conditionning
21-15-9
OverHead Squat 40Kg
Pull Up

Abs Workout

3 RFT
6 Strict toes to bar
8 Hanging Whipers
12 Sit ups

Max Time L-Sit (From pull up bar)