10 Km Rameur
=> 40min15
dimanche 24 mai 2015
vendredi 22 mai 2015
Workout du 22/05/2015
Après 2 jours de badass consécutifs (Week 2 - day 2/3 hier et avant hier)
Une bonne séance de Crossfit bourrin s'impose
WoD
20 rounds for time
5 bench press
5 Hang Power Clean
Poids : bodyweight (mais je vais scaler à 60Kg)
=> A tester en max time EMOM
Abs
5 tours
5 Toes to bar
10 Hollow Rock
15 Sit Up
Rower
4 x 500m
1 minute de repos entre chaque round
Stretching
Une bonne séance de Crossfit bourrin s'impose
WoD
20 rounds for time
5 bench press
5 Hang Power Clean
Poids : bodyweight (mais je vais scaler à 60Kg)
=> A tester en max time EMOM
Abs
5 tours
5 Toes to bar
10 Hollow Rock
15 Sit Up
Rower
4 x 500m
1 minute de repos entre chaque round
Stretching
mardi 19 mai 2015
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
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
lundi 18 mai 2015
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.
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.
vendredi 15 mai 2015
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)
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)
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
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