Conditionning
10Km rameur
mardi 12 mai 2015
lundi 11 mai 2015
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
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
jeudi 30 avril 2015
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)
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!
mercredi 29 avril 2015
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
Stretching
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
mardi 28 avril 2015
lundi 27 avril 2015
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
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
vendredi 24 avril 2015
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
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
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