Badass WEEK1 DAY 2: LOWER BODY WORKOUT
1. DB Squat Jumps, holding 15lb. DB’s: 4x6
2. Shoulder Press mode Wendler week1 : 70%x3 (44kg), 80%x3 (50kg), 90%x3+ (55kg max rép)
Base maxi = 90% de 70kg = 63kg
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 mini)
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!
Finisher
Bah 100 Burpees!
mercredi 16 septembre 2015
mardi 15 septembre 2015
Workout du 15/06/2015
Force Back Squat
Wenlder Week2
Warm up : 5x 40%(50kg), 5x50% (60), 3 x60% (70)
Set 1 70% x 3 (82)
Set 2 80% x 3 (93,5)
Set 3 90% x 3+ (105)
Sur le dernier set, ne pas aller à l’échec, la dernière rép doit passer!
Team WoD (à 2)
Relais 10km rameur
500m/500m x 10
Pendant qu'un rame, l'autre doit faire
5 Pull Ups
10 Burpees
15 KB Swing 20Kg
Abs WoD
5 round
5 toes to bar
10 Hollow Rock
15 Sit ups
Wenlder Week2
Warm up : 5x 40%(50kg), 5x50% (60), 3 x60% (70)
Set 1 70% x 3 (82)
Set 2 80% x 3 (93,5)
Set 3 90% x 3+ (105)
Sur le dernier set, ne pas aller à l’échec, la dernière rép doit passer!
Team WoD (à 2)
Relais 10km rameur
500m/500m x 10
Pendant qu'un rame, l'autre doit faire
5 Pull Ups
10 Burpees
15 KB Swing 20Kg
Abs WoD
5 round
5 toes to bar
10 Hollow Rock
15 Sit ups
lundi 14 septembre 2015
Workout du 14/09/2015
Badass programme
WEEK2/DAY 1: UPPER BODY WORKOUT
1. Bench Press: Wendler Week 2: 70% x 3 (72), 80% x 3 (83), 90% x 3+ (93)
2. Flat DB Press: 2 x Max Reps (w/ same weight as last week)
3a. Seated Overhand Grip Cable Rows: 4x12
3b. Cable Triceps Pushdowns (straight bar): 4x12
4a. DB Shrugs (2 Sec Holds): 3x12
4b. DB Lateral Raises: 3x12
5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 3 sets.
Perform 10 reps of each exercise. Rest 90 sec. b/t sets.
Finisher
Les traditionnelles 100 burpees
WEEK2/DAY 1: UPPER BODY WORKOUT
1. Bench Press: Wendler Week 2: 70% x 3 (72), 80% x 3 (83), 90% x 3+ (93)
2. Flat DB Press: 2 x Max Reps (w/ same weight as last week)
3a. Seated Overhand Grip Cable Rows: 4x12
3b. Cable Triceps Pushdowns (straight bar): 4x12
4a. DB Shrugs (2 Sec Holds): 3x12
4b. DB Lateral Raises: 3x12
5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 3 sets.
Perform 10 reps of each exercise. Rest 90 sec. b/t sets.
Finisher
Les traditionnelles 100 burpees
vendredi 11 septembre 2015
Workout du 11/09/2015
Badass de Franco Week 1 Day 3
1. Remplacement des tractions par 5-3-1 pullups lesté (Jim Wendler)
Phase 1 = Prise de max
Phase 2 = Week1
set 1 : 5*5 65%
set 2 : 5*5 75%
set 3 : 5*5+ 85%
2a. Front Lat Pulldowns (Wide, overhand): 2 x Max Reps
(20-25 Reps 1 st Set, 10-20 2nd Set)
2b. Standing DB Military Press: 2 x Max Reps (15-20 Reps 1 st Set, 10-15 2nd Set)
3a. “Rolling” triceps extensions – 4x8
3b. Hammer Curls (both arms same time) – 4x8
4. Core Circuit: x2
A) Toe Touches x20
B) Bicycle x 30 Total
C) Side Plank x 30sec each side
5. 100 push-ups as fast as possible: (Record the time it took you to complete the 100
push-ups)
Finisher
100 Burpees
jeudi 10 septembre 2015
Workout du 10/09/2015
Force
Shoulder Press 5-3-1 week1
1RM : 70 Kg
90% = 63Kg
Set1 : 65% x5 (40kg)
Set2 : 75% x5 (47kg)
Set3 : 85% x5+ (53kg)
WoD (3 participants)
Chelsea +1
EMOM 30 Minutes
6 pull ups
11 Push ups
16 squats
Finisher
100 Burpees
Shoulder Press 5-3-1 week1
1RM : 70 Kg
90% = 63Kg
Set1 : 65% x5 (40kg)
Set2 : 75% x5 (47kg)
Set3 : 85% x5+ (53kg)
WoD (3 participants)
Chelsea +1
EMOM 30 Minutes
6 pull ups
11 Push ups
16 squats
Finisher
100 Burpees
Quand même...
mercredi 9 septembre 2015
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
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
mardi 8 septembre 2015
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
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
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