DAY 3: UPPER BODY WORKOUT
1. Remplacement des tractions par 5-3-1 pullups lestées (Jim Wendler)
set 1 : 5*1 80% (29)
set 2 : 5*1 90% (32.5)
set 3 : 5*1+ 100% (36)
2a. Front Lat Pulldowns (Neutral Grip): 2 x Max Reps (w/ same weight as last week)
2b. Standing DB Military Press (Neutral Grip): 2 x Max Reps
(w/ same weight as last week)
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 20
D) Hip-ups x 15
6. Bodyweight Complex – 3x through, rest 60 sec. b/t sets
A) Mountain Climbers x 30
B) Push-ups x 20
C) Groiners x 10
D) Burpees x 5
Finisher => 100 Burpees
vendredi 2 octobre 2015
jeudi 1 octobre 2015
Workout du 01/10/2015
Force
Shoulder Press Wendler (Week4 bonus Week) 5-3-1: 80% (50) x 1, 90%(56.5) x1 100%(63) x 1 or more
Technique (Avec les badass)
=> Thruster
Bench WoD (1 à la fois)
Fran
21-15-9
Thrusters (95lb)
Pull Ups
=> NEW PR : 3min30
Rest 10 Minutes
100 Burpees
Shoulder Press Wendler (Week4 bonus Week) 5-3-1: 80% (50) x 1, 90%(56.5) x1 100%(63) x 1 or more
Technique (Avec les badass)
- Squat Clean
- Push Press
=> Thruster
Bench WoD (1 à la fois)
Fran
21-15-9
Thrusters (95lb)
Pull Ups
=> NEW PR : 3min30
Rest 10 Minutes
100 Burpees
mercredi 30 septembre 2015
Workout du 30/09/2015
BADASS WEEK4/DAY 2: LOWER BODY WORKOUT
1. Squat Wendler (Week4 bonus Week) 5-3-1: 80% (130) x 1, 90%(145,8) x1 100%(162) x 1 or more
2. Bulgarian Split Squat Jumps: 5x5, holding 5lb. DB’s
3a. Stability Ball Hamstring Curls (keep hips up): 3x15
3b. Weighted Spread Eagle Sit-ups: 3x15
4. Alternating Forward Lunge, holding DB’s: 2x60 seconds
5. Timed one-mile run – Faster than Week 2
=> 100 Burpees
1. Squat Wendler (Week4 bonus Week) 5-3-1: 80% (130) x 1, 90%(145,8) x1 100%(162) x 1 or more
2. Bulgarian Split Squat Jumps: 5x5, holding 5lb. DB’s
3a. Stability Ball Hamstring Curls (keep hips up): 3x15
3b. Weighted Spread Eagle Sit-ups: 3x15
4. Alternating Forward Lunge, holding DB’s: 2x60 seconds
5. Timed one-mile run – Faster than Week 2
=> 100 Burpees
mardi 29 septembre 2015
Workout du 29/09/2015
Force
1. Squat Wendler (Week4 bonus Week) 5-3-1: 80% (93.5) x 1, 90%(105) x1 100%(117) x 1 or more
Team WoDs (3 Teammates)
WOD 1:
3 Full Rounds, 1 minute each. Each partner starts at one of the three, then switches on the minute:
Thrusters (95/95)
Toes 2 Bar
Rest
Score: total reps
WOD 2:
3 Rounds of
400m Run (whole team)
60 Box Jumps
60 Wall Balls
WOD 3:
100 Clean & Jerks (95/65)
One partner working at a time
Bonus : 100 Burpees (Chacun)
1. Squat Wendler (Week4 bonus Week) 5-3-1: 80% (93.5) x 1, 90%(105) x1 100%(117) x 1 or more
Team WoDs (3 Teammates)
WOD 1:
3 Full Rounds, 1 minute each. Each partner starts at one of the three, then switches on the minute:
Thrusters (95/95)
Toes 2 Bar
Rest
Score: total reps
WOD 2:
3 Rounds of
400m Run (whole team)
60 Box Jumps
60 Wall Balls
WOD 3:
100 Clean & Jerks (95/65)
One partner working at a time
Bonus : 100 Burpees (Chacun)
lundi 28 septembre 2015
Workout du 28/09/2015
WEEK4 DAY 1: UPPER BODY WORKOUT
1. Bench Press Wendler (Week4 bonus Week) 5-3-1: 80% (82,5) x 1, 90%(92,5) x1 100%(102,5) x 1 or more
2. Incline DB Press: 2 x Max Reps using the same weight as last week (2x25Kg)
3a. Bent-over 1-Arm DB Rows: 4x8 ea arm
3b. Triceps Rope Pushdowns: 4x8
4a. BB Shrugs (2 Sec Holds): 3x8
4b. Incline rear dealt fles, pinkies up: 3x10
5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 4 sets.
Perform 10 reps of each exercise. Rest 60 sec. b/t sets.
Finisher => 100 Burpees
1. Bench Press Wendler (Week4 bonus Week) 5-3-1: 80% (82,5) x 1, 90%(92,5) x1 100%(102,5) x 1 or more
2. Incline DB Press: 2 x Max Reps using the same weight as last week (2x25Kg)
3a. Bent-over 1-Arm DB Rows: 4x8 ea arm
3b. Triceps Rope Pushdowns: 4x8
4a. BB Shrugs (2 Sec Holds): 3x8
4b. Incline rear dealt fles, pinkies up: 3x10
5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 4 sets.
Perform 10 reps of each exercise. Rest 60 sec. b/t sets.
Finisher => 100 Burpees
vendredi 25 septembre 2015
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
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
jeudi 24 septembre 2015
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
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
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