Force Back Squat
Wenlder Week1
Set 1 65% x 5 (76)
Set 2 75% x 5 (87,5)
Set 3 85% x 5+ (99,5)
Team WoD (3)
EMOM 30 Minutes
Min 1 - Teamate 1 - 30 Secondes GHD static back extension (Avec du leste si possible)
Min 2 - Teamate 2 - 10 Power Clean 50Kg
Min 3 - Teamate 3 - 10 Burpees
Abs WoD
5 round
5 toes to bar
10 Hollow Rock
15 Sit ups
mardi 8 septembre 2015
lundi 7 septembre 2015
Workout du 07/09/2015
Reprise du badass de Defranco pour 3 séances/semaine sur 12 semaines avec quelques ajustements...
Remplacement de la partie force par la méthode de Jim Wendler (Un peu adaptée pour coller aux semaines du badass).
Tableau Wendler
Remplacement de la partie force par la méthode de Jim Wendler (Un peu adaptée pour coller aux semaines du badass).
Tableau Wendler
100% = 90% du 1RM | ||||||
Week1 | Week2 | Week3 | Week4 | Week5 (deload) | ||
Bench Press | Set 1 | 65% x 5 | 70% x 3 | 75% x 5 | 80% x 1 | 40% x 5 |
Set 2 | 75% x 5 | 80% x 3 | 85% x 3 | 90% X 1 | 50% x 5 | |
Set 3 | 85% x 5+ | 90% x 3+ | 95% x 1+ | 100% x1+ | 60% x 5 | |
Squats | Set 1 | 65% x 5 | 70% x 3 | 75% x 5 | 80% x 1 | 40% x 5 |
Set 2 | 75% x 5 | 80% x 3 | 85% x 3 | 90% X 1 | 50% x 5 | |
Set 3 | 85% x 5+ | 90% x 3+ | 95% x 1+ | 100% x1+ | 60% x 5 | |
Deadlift | Set 1 | 65% x 5 | 70% x 3 | 75% x 5 | 80% x 1 | 40% x 5 |
Set 2 | 75% x 5 | 80% x 3 | 85% x 3 | 90% X 1 | 50% x 5 | |
Set 3 | 85% x 5+ | 90% x 3+ | 95% x 1+ | 100% x1+ | 60% x 5 | |
Overhead Press | Set 1 | 65% x 5 | 70% x 3 | 75% x 5 | 80% x 1 | 40% x 5 |
Set 2 | 75% x 5 | 80% x 3 | 85% x 3 | 90% X 1 | 50% x 5 | |
Set 3 | 85% x 5+ | 90% x 3+ | 95% x 1+ | 100% x1+ | 60% x 5 |
Rappel pour le dernier set il faut tenter un PR max rép sans JAMAIS aller jusqu'à l’échec. La dernière rép doit être dur mais elle doit passer. Ne pas tenter la rép DE TROP.
Ce qui donne pour ce WEEK1 / DAY1
UPPER BODY WORKOUT
1. Bench Press: Wendler Week 1
2. Flat 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. Seated Overhand Grip Cable Rows: 4x15
3b. Cable Triceps Pushdowns (straight bar): 4x15
4a. DB Shrugs (2 Sec Holds): 3x15 (2x27,5Kg)
4b. DB Lateral Raises: 3x15 (2x7,5Kg)
5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat) : 2 sets.
Perform 10 reps of each exercise. Rest 90 sec. b/t sets. (Barre de 35Kg/40Kg)
*ab = superset
vendredi 4 septembre 2015
Workout du 04/09/2015
Force
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
WoD "Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Finisher
WoD Randy
For Time
75 Power Snatch 34 kg
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
WoD "Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Finisher
WoD Randy
For Time
75 Power Snatch 34 kg
jeudi 3 septembre 2015
mercredi 2 septembre 2015
Workout du 02/09/2015
Force
Chercher son 1RM au Back Squat
EMOM 30 minutes
Odd : 5 Deadlifts 100 Kg
Even : 10 KB Swing 24 kg
Finisher
Bodyweight Fran
21-15-9 reps of:
Pullups
Burpees
Chercher son 1RM au Back Squat
EMOM 30 minutes
Odd : 5 Deadlifts 100 Kg
Even : 10 KB Swing 24 kg
Finisher
Bodyweight Fran
21-15-9 reps of:
Pullups
Burpees
mardi 1 septembre 2015
Workout du 01/09/2015
Séance avec James (Mon Bof)
Force
Chercher son 1RM au Bench Press
Puis
WoD de décrasage la suite avec
Chelsea +1
EMOM 30 minutes
6 Pull ups
11 Push Ups
16 Squat
lundi 31 août 2015
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