Workout du 16/06/2015

Petit jeu de carte entre amis :p

Pique : Squat
Coeur : KB Swing
Trèfle : Hollow rocks
Carreau : Pull Ups

Joker 1 : 1000m rameur (Hard)
Joker 2 : 50 Burpees

Workout du 15/06/2015

BADASS
WEEK6/DAY 1: UPPER BODY WORKOUT


1. Bench Press: 72.5% (80) x 8, 77.5%  x 6(85), 82.5% x 4 or more (90)

2. Off-set, Alternate Med Ball Push-ups: 2 x max reps

3a. Seated Cable Rows (Double-D handle): 3x12
3b. Lying DB triceps extensions: 3x12

4a. Cable Face Pull (2 second hold): 3x12
4b. Zottman Curls: 3x12

5. DB Complex (front squat, swings, unilateral curl+press, squat jumps): 3 *ascending
sets. Rest 60 seconds between sets. *1st set perform 7 reps of each exercise. 2nd
set perform 8 reps of each exercise. 3rd set perform 9 reps of each exercise.

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)