Workout du 24/07/2015

BADASS

WEEK11/DAY 3: UPPER BODY WORKOUT

1. Chin-ups (total reps) = chin-up max + 80%

2A. 1-Arm, 3-Second Eccentric Front Lat Pulldowns: 2 x 12ea
2B. Standing DB Side Press: 2x12ea arm

3. Incline DB rear delt flyes, thumbs up: 3x15

4. Eccentric BB Curls: 2x5 (“cheat” weight up, lower as slow as possible)

5. 45lb. Plate Core Circuit:
15ea. exercise, 2x thru

A) Standing Russian Twists
B) Standing Side Bends
C) Crunches, feet on floor
D) Crunches, legs at 90 degrees
E) Toe Touches

6. Barbell Push-ups, descending sets (“20 down to 1”): Perform 20 barbell push-ups, then 19, then 18, then 17, etc. Rest the least amount of time between sets while still enabling yourself enough recovery time to complete all the reps in each set.

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