Workout du 10/06/2015

Badass program

WEEK5/DAY 2: LOWER BODY WORKOUT (Deload Week)

1. DB Squat Jumps, holding 10lb. DB’s: 2x6
2. Squat and Deadlift: 50% x 5 (55/85), 60% x 5 (66/102)
3a. 45 Degree Back Raises, BW only: 2x10
3b. Seated MB Twists: 2x10 ea side
4. Steady State cardio: walk, bike or elliptical: 20-30min. @ 60-70% of your max HR
=> 30 Minutes elliptical

Automassage (Power Plate) + Stretching 

Sauna

Workout du 09/06/2015

10 Km rameur

=> 40min14

Workout du 08/06/2015

Badass

Day1/Week5 (DELOAD WEEK)

UPPER BODY WORKOUT

1. Bench Press: 50% x 5, 60% x 5 (55/70)
2. Flat DB Press: 2 x 15
3. Seated Cable Rows: 2x15
4. DB Shrugs: 2x10
5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 1 set.
Perform 8 reps of each exercise w/ just the barbell.

Puis grosse séance de stetching (Cours de Stretch de 13h)

Workout du 05/06/2015

BADASS
WEEK4/DAY 3: UPPER BODY WORKOUT


1. Chin-ups (total reps) = chin-up max + 70%
2a. Front Lat Pulldowns (Neutral Grip): 2 x Max Reps (w/ same weight as last week)
2b. Standing DB Military Press (Neutral Grip): 2 x Max Reps
(w/ same weight as last week)

3. 1-Arm Cable Rear Delt Flyes: 4x10 ea arm

4. “Run the rack” DB curls, palms up – 1 set (Example: 45x8, 35x8, 25x8, 15x8)

5. Core Circuit: x2
A) Sprinter Sit-ups x 20
B) V-ups x 15
C) Toe touches x 20
D) Hip-ups x 15

6. Bodyweight Complex – 3x through, rest 60 sec. b/t sets
A) Mountain Climbers x 30
B) Push-ups x 20
C) Groiners x 10
D) Burpees x 5

Workout du 04/06/2015

Conditionning
WoD triple 3

Row 3000m
300 DUs
Run 3 Miles/4800m

(Si périostite douloureuse => 10Km de rameur à la place)

Workout du 03/06/2015

BADASS WEEK4/DAY 2

LOWER BODY WORKOUT

1. Squat and Deadlift: 80% x 5 (88/136), 85% x 3 (94/144), 95% x 1(105/162)
2. Bulgarian Split Squat Jumps: 5x5, holding 5lb. DB’s
3a. Stability Ball Hamstring Curls (keep hips up): 3x15
3b. Weighted Spread Eagle Sit-ups: 3x15
4. Alternating Forward Lunge, holding DB’s: 2x60 seconds
5. Timed one-mile run – Faster than Week 2!
(Périostite qui commence donc surement un switch avec un 2000m Rameur)

Workout du 02/06/2015

Conditionning

For time:

Run 400m
100 squats
50 DUs
100 sit-ups
Run 400m
100 push-ups
50 DUs
100 Pull-Ups
Run 400m
100 push-ups
50 DUs
100 sit-ups
Run 400m
100 squats
50 DUs