10km Row
jeudi 14 mai 2015
mercredi 13 mai 2015
Workout du 13/05/2015
DAY 2: LOWER BODY WORKOUT
1. DB Squat Jumps, holding 10lb. DB’s: 4x6
2. Squat or Deadlift: 72.5% x 8, 77.5% x 6, 82.5% x 4 (J'ai fais les deux)
Base : Maxi squat= 140Kg, Maxi deadlift = 170Kg
3a. 45 Degree Back Raises (hold weight plate over chest): 3x15 (Disque de 10Kg)
3b. Seated MB Twists (feet off ground): 3x20 ea side (Ballon de 7Kg)
4. Timed one-mile run: You can do this on a treadmill or outside on a track, etc. If you
are unable to run due to injuries, you can substitute this with 2 miles on the exercise
bike or Elliptical. Whatever you choose, make sure you try and complete the distance
in the least amount of time. Record your time!
Time = 7min05 (sur tapis de course)
Largement améliorable
1. DB Squat Jumps, holding 10lb. DB’s: 4x6
2. Squat or Deadlift: 72.5% x 8, 77.5% x 6, 82.5% x 4 (J'ai fais les deux)
Base : Maxi squat= 140Kg, Maxi deadlift = 170Kg
3a. 45 Degree Back Raises (hold weight plate over chest): 3x15 (Disque de 10Kg)
3b. Seated MB Twists (feet off ground): 3x20 ea side (Ballon de 7Kg)
4. Timed one-mile run: You can do this on a treadmill or outside on a track, etc. If you
are unable to run due to injuries, you can substitute this with 2 miles on the exercise
bike or Elliptical. Whatever you choose, make sure you try and complete the distance
in the least amount of time. Record your time!
Time = 7min05 (sur tapis de course)
Largement améliorable
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
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