Workout du 09/09/2015

Badass WEEK1 DAY 2: LOWER BODY WORKOUT

1. DB Squat Jumps, holding 10lb. DB’s: 4x6

2. Deadlift mode Wendler week1  : 65%x5 (105kg), 75%x5 (120kg), 85%x5+ (137kg max rép)
Base maxi deadlift = 90% de 180Kg = 162Kg

3a. 45 Degree Back Raises (hold weight plate over chest): 3x15 (Disque de 10Kg)
3b. Seated MB Twists (feet off ground): 3x20 ea side (Ballon de 7Kg)

4. Timed one-mile run: You can do this on a treadmill or outside on a track, etc. If you
are unable to run due to injuries, you can substitute this with 2 miles on the exercise
bike or Elliptical. Whatever you choose, make sure you try and complete the distance
in the least amount of time. Record your time!

Legacy Time = 7min05

Workout du 08/09/2015

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

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

		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

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

Rest day

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

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