Workout du 15/05/5015

Badass WEEK1/DAY 3: UPPER BODY WORKOUT

1. Chin-ups (total reps) = Chin-up max + 50%

2a. Front Lat Pulldowns (Wide, overhand): 2 x Max Reps
(20-25 Reps 1 st Set, 10-20 2nd Set)
2b. Standing DB Military Press: 2 x Max Reps (15-20 Reps 1 st Set, 10-15 2nd Set)

3a. “Rolling” triceps extensions – 4x8
3b. Hammer Curls (both arms same time) – 4x8

4. Core Circuit: x2
 A) Toe Touches x20
 B) Bicycle x 30 Total
 C) Side Plank x 30sec each side

5. 100 push-ups as fast as possible: (Record the time it took you to complete the 100
push-ups)

Workout du 14/05/2015

Conditionning

10km Row

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

Workout du 12/05/2015

Conditionning

10Km rameur

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