Force
Back Squat
Wenlder Week1
Warm Up : 50kgx5, 60x5, 70x3
Set 1 65% x 5 (76kg)
Set 2 75% x 5 (87,5)
Set 3 85% x 5+ (99,5)
(PR à battre 21)
WoD1
7 rounds for time of:
95-lb. sumo deadlift high pulls, 10 reps
10 ring dips
WoD2
For time:
185-lb. deadlifts, 30 reps
Row 30 calories
95-lb. overhead squats, 30 reps
mardi 13 octobre 2015
lundi 12 octobre 2015
Workout du 11/10/2015
BADASS
WEEK6/DAY 1: UPPER BODY WORKOUT
1. Wendler Bench Press: 65% x 5, 75%x5, 85% x 5 or more (Max until failing)
2. Off-set, Alternate Med Ball Push-ups: 2 x max reps
3a. Seated Cable Rows (Double-D handle): 3x12
3b. Lying DB triceps extensions: 3x12
4a. Cable Face Pull (2 second hold): 3x12
4b. Zottman Curls: 3x12
5. DB Complex (front squat, swings, unilateral curl+press, squat jumps): 3 *ascending
sets. Rest 60 seconds between sets. *1st set perform 7 reps of each exercise. 2nd
set perform 8 reps of each exercise. 3rd set perform 9 reps of each exercise.
Finisher 100 Burpee
WEEK6/DAY 1: UPPER BODY WORKOUT
1. Wendler Bench Press: 65% x 5, 75%x5, 85% x 5 or more (Max until failing)
2. Off-set, Alternate Med Ball Push-ups: 2 x max reps
3a. Seated Cable Rows (Double-D handle): 3x12
3b. Lying DB triceps extensions: 3x12
4a. Cable Face Pull (2 second hold): 3x12
4b. Zottman Curls: 3x12
5. DB Complex (front squat, swings, unilateral curl+press, squat jumps): 3 *ascending
sets. Rest 60 seconds between sets. *1st set perform 7 reps of each exercise. 2nd
set perform 8 reps of each exercise. 3rd set perform 9 reps of each exercise.
Finisher 100 Burpee
mardi 6 octobre 2015
lundi 5 octobre 2015
Workout du 05/10/2015 [DELOAD WEEK]
DAY 1: UPPER BODY WORKOUT (DELOAD)
1. Bench Press: 50% x 5, 60% x 5
2. Flat DB Press: 2 x 15
3. Seated Cable Rows: 2x15
4. DB Shrugs: 2x10
5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 1 set.
Perform 8 reps of each exercise w/ just the barbell.
=> 100 Burpees
Some stretching and mobility exercises
1. Bench Press: 50% x 5, 60% x 5
2. Flat DB Press: 2 x 15
3. Seated Cable Rows: 2x15
4. DB Shrugs: 2x10
5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 1 set.
Perform 8 reps of each exercise w/ just the barbell.
=> 100 Burpees
Some stretching and mobility exercises
vendredi 2 octobre 2015
Workout du 02/10/2015
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
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
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
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