Workout du 25/09/2015

Badass de Franco Week 3 Day 3


1. Remplacement des tractions par 5-3-1 pullups lestées (Jim Wendler)

set 1 : 5*5 75% (27)
set 2 : 5*3 85% (30)
set 3 : 5*1+ 95% (34)

2a. Front Lat Pulldowns (neutral grip): 2 x Max Reps (20-25 Reps 1 st Set, 10-20 2nd Set)
2b. Standing DB Military Press (neutral grip): 2 x Max Reps (15-20 Reps 1 st Set, 10-15 2nd Set)

3. 1-Arm Cable Rear Delt Flyes: 4x10 ea arm

4. “Run the rack” DB curls, palms up – 1 set (Example: 45x8, 35x8, 25x8, 15x8)

5. Core Circuit: x2
 A) Sprinter Sit-ups x 20
 B) V-ups x 15
 C) Toe Touches x 15
 D) Hip-ups x 15

6. 100 push-ups faster than last week

Finisher
100 Burpees

Abs Core Circuit

Workout du 24/09/2015

Force

Shoulder Press mode Wendler week3  : 75%x5 (47kg), 85%x3 (53kg), 95%x1+ (60kg max rép)
Base maxi = 90% de 70kg = 63kg

Team WoD
Murph team

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Run together
Split the réps

Abs WoD
5 rounds
5-10-15
5 toes to bar
10 Hollow Rocks
15 Sit ups

Finisher
100 Burpees

Workout du 23/09/2015

Badass WEEK1 DAY 2: LOWER BODY WORKOUT


1. Deadlift mode Wendler week3  : 75%x5 (120kg), 85%x3 (135kg), 95%x1+ (155kg max rép)

2. Bulgarian Split Squat Jumps: 4x5 ea leg (BW only)

3a. Stability Ball Hamstring Curls (keep hips up): 3x15
3b. Weighted Spread Eagle Sit-ups: 3x15

4. Alternating Forward Lunge, holding DB’s: 2x45 seconds

5. Timed one-mile run – Faster than Week 1

Finisher

100 Burpees!

Workout du 22/09/2015

Force Back Squat
Wenlder Week3

Warm up : 5x 40%(50kg), 5x50% (60), 3 x60% (70)
Set 1 75% x 5 (90)
Set 2 85% x 3 (100)
Set 3 95% x 1+ (110)

Sur le dernier set, ne pas aller à l’échec, la dernière rép doit passer!

Team WoD (à 2)
=> Pour Séb!

Relais 10km rameur
500m/500m x 10

Pendant qu'un rame, l'autre doit faire

5 Pull Ups
10 Burpees
15 KB Swing 20Kg

Workout du 21/09/2015

WEEK3 DAY 1: UPPER BODY WORKOUT

1. Bench Press Wendler 5-3-1: 75% (77,5) x 5, 85%(88) x3 95%(98) x 1 or more

2. Incline 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. Bent-over 1-Arm DB Rows: 4x10 ea arm
3b. Triceps Rope Pushdowns: 4x10

4a. BB Shrugs (2 Sec Holds): 3x10
4b. Incline rear dealt fles, pinkies up: 3x12

5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 4 sets.
Perform 10 reps of each exercise. Rest 90 sec. b/t sets.

Finisher => 100 Burpees

Workout du 19/09/015

Test nouvelle salle Fitlane de Cannes

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*3 70%
set 2 : 5*3 80%
set 3 : 5*3+ 90%

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 – 5x8
3b. Hammer Curls (both arms same time) – 5x8

4. Core Circuit: x2
 A) Toe Touches x20
 B) Bicycle x 30 Total
 C) Side Plank x 30sec each side

5. 100 push-ups faster than last week

Finisher
100 Burpees

Workout du 17/09/2015

Force
Wendler 5-3-1 Deadlift week2

Gym
EMOM 10 Minutes
3 Muscle Up

Explosivité
EMOM 6 Minutes
5 Thrusters à 65 Kg

Cardio
EMOM 10 Minutes
10 Burpees