Workout du 27/05/2015

BADASS WEEK3/Day 2:

LOWER BODY WORKOUT

1. Front Squat and Deadlift: 77.5% x 6 (85/130), 82.5% x 4(90/140), 90% x 2 (100/153)
2. Bulgarian Split Squat Jumps: 4x5 ea leg (BW only)
3a. Stability Ball Hamstring Curls (keep hips up): 3x15
3b. Weighted Spread Eagle Sit-ups: 3x15
4. Alternating Forward Lunge, holding DB’s: 2x45 seconds
5. Timed one-mile run – Faster than Week 1!

Workout du 26/05/2015

Conditionning WoD
Chelsea

EMOM 30 Minutes
5 Pull Ups
10 Push Ups
15 Squats

Workout du 25/05/2015

Badass Week 3 day 1

UPPER BODY WORKOUT

1. Bench Press: 77.5% x 6, 82.5% x 4, 90% x 2 or more
2. Incline 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.)
3a. Bent-over 1-Arm DB Rows: 4x10 ea arm
3b. Triceps Rope Pushdowns: 4x10
4a. BB Shrugs (2 Sec Holds): 3x10
4b. Incline rear dealt fles, pinkies up: 3x12
5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 4 sets.
Perform 10 reps of each exercise. Rest 90 sec. b/t sets.


Fin de séance
Abs sur banc décliné avec leste

Workout du 24/05/2015

10 Km Rameur
=> 40min15

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

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.