Workout du 19/05/2015

Conditionning

WoD Murph

Run 1,6km
100 Pull Ups
200 Push Ups
300 Squats
Run 1,6km

Not partitioned (100 Pull ups, then 200 Push ups, then 300 squats)

Stretching

Workout du 18/05/2015

Badass programme

WEEK2/DAY 1: UPPER BODY WORKOUT

1. Bench Press: 75% x 7, 80% x 5, 85% x 3 or more
2. Flat DB Press: 2 x Max Reps (w/ same weight as last week)
3a. Seated Overhand Grip Cable Rows: 4x12
3b. Cable Triceps Pushdowns (straight bar): 4x12
4a. DB Shrugs (2 Sec Holds): 3x12
4b. DB Lateral Raises: 3x12
5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 3 sets.
Perform 10 reps of each exercise. Rest 90 sec. b/t sets.

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