Workout du 22/07/2015

BADASS

DAY 2: LOWER BODY WORKOUT

1. DB Squat Jumps, holding 10lb. DB’s: 3x5

2. Squat or Deadlift: 80% x 4, 87.5% x 2, 92.5% x 1, 97.5% x 1, *102% x 1 *If you get
102% with “room to spare”, you can add some weight and do another single.

3a. Single leg supine hip thrust (foot elevated): 3x10ea leg
3b. DB Side Bends: 3x15ea side

4. Low box heel touches: 2x12ea leg

Workout du 21/07/2015

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Workout du 20/07/2015

BADASS

WEEK11/DAY 1: UPPER BODY WORKOUT

1. Bench Press: 80% x 4, 87.5% x 2, 92.5% x 1, 97.5% x 1, *102% x 1 *If you get

102% with “room to spare”, you can add some weight and do another single.

2. DB Floor Press, palms in: 2 x Max Reps using the same weight (Choose a weight that you can get around 20-25 reps with on the 1st set.)

3. BW Inverted Row (feet elevated if necessary): 2xMax (Stop set when you can no longer touch your chest to the bar.)

4. Barbell Overhead Shrugs: 3x15

5. Rest-Pause Incline DB curls, palms up: (3xMax, 20 Sec Rest): x1

6. “BeZercher” Barbell Complex (Zercher squats, Zercher reverse lunges, curl to press, RDL’s, bent rows): 4 *descending sets. Rest 60 seconds between sets. *1st set perform 10 reps each exercise. 2nd set perform 9 reps. 3rd set perform 8 reps. 4th set perform 7 reps.

Workout du 17/07/2015

BADASS 

WEEK10 (Deload)

DAY 3:UPPER BODY WORKOUT

1.Chin-ups (total reps) =50% o chin-up max

2a.Front Lat Pulldowns (Wide Grip):2x10
2b.Seated DB lateral raises: 2x10

3.Blackburns: 4 Positions, 15 Seconds each (1 set)

4.Cable Curls: 2x12

5.Core Circuit:x2
A) V-ups x 15
B) Hip-ups x 15
C) Alternating Toe Touch (Right hand to Left Foot, etc) x 15ea side

Workout du 15/07/2015

BADASS 

(Deload Week)

WEEK10/DAY 2:
LOWER BODY WORKOUT

1.Kneeling Jumps:2x6 (BW only)

2.Squat or Deadlift:50% x 5, 60% x 5

3a. Stability Ball Hamstring Curls (keep hips up):2x10
3b.Stability Ball Plank (Ball Under Arms, Feet On Bench):2x30sec.

4.Steady State cardio:walk, bike or elliptical: 20-30min. @ 60-70% of your max HR
=> remplacé par un 5km rameur en mode cool mais pas trop (19:59)

Workout du 14/07/2015

Séance de fractionné sur piste

Warm up run 1200m

3 rounds (as fast as possible)

run 500m
rest 2min
run 400m
rest 1min30
run 300m
rest 1 minute
run 200m
rest 30 seconds
run 100m

Workout du 13/07/2014

BADASS

WEEK10/DAY 1 (DELOAD)
UPPER BODY WORKOUT

1.Bench Press:50% x 5, 60% x 5

2a.Push-ups:2x20
2b.Seated Cable Neutral Grip Rows:2x20

3.Bicep “21’s” (version 2.0):1 set

4.“BeZercher” Barbell Complex
(Zercher squats, Zercher reverse lunges, curl to press,RDL’s, bent rows):
1 set. Perform 8 reps of each exercise w/ just the barbell.