Force
Shoulder Press 5-3-1 Week1 (bis)
1RM : 70 Kg
90% = 63Kg
Set1 : 65% x5 (40kg)
Set2 : 75% x5 (47kg)
Set3 : 85% x5+ (53kg)
Wod Total destruction
AMRAP 30 minutes
1 Dips - 1 Traction - 1 Pompe - 1 Toes-to-bar
2 Dips - 2 Tractions - 2 Pompes - 2 Toes-to-bar
3 Dips - 3 Tractions - 3 Pompes - 3 Toes-to-bar
etc...
Finisher
5 rounds for time of:
45-lb. barbell overhead walking lunges, 50 feet
21 burpees
jeudi 15 octobre 2015
mercredi 14 octobre 2015
Workout du 14/10/2015
WEEK 6/DAY 2: LOWER BODY WORKOUT
1. Kneeling Jumps (holding med ball or w/ barbell on back): 4x5
2. Deadlift mode Wendler : 65%x5 (105kg), 75%x5 (120kg), 85%x5+ (137kg max rép)
Base maxi deadlift = 90% de 180Kg = 162Kg
3a. Supine Hip Thrust (shoulders & feet elevated): 3x12
3b. Stability Ball Plank (Ball Under Arms, Feet On Bench): 3x30 seconds
4. DB Reverse Lunge, front foot elevated: 2x10 ea leg
5. Tabata-style Jump Rope: Jump rope (Double Under) as fast as you can for 20 seconds and then take
10 seconds off. Repeat this 8-10 times.
Finisher bonus => 100 Burpees
1. Kneeling Jumps (holding med ball or w/ barbell on back): 4x5
2. Deadlift mode Wendler : 65%x5 (105kg), 75%x5 (120kg), 85%x5+ (137kg max rép)
Base maxi deadlift = 90% de 180Kg = 162Kg
3a. Supine Hip Thrust (shoulders & feet elevated): 3x12
3b. Stability Ball Plank (Ball Under Arms, Feet On Bench): 3x30 seconds
4. DB Reverse Lunge, front foot elevated: 2x10 ea leg
5. Tabata-style Jump Rope: Jump rope (Double Under) as fast as you can for 20 seconds and then take
10 seconds off. Repeat this 8-10 times.
Finisher bonus => 100 Burpees
mardi 13 octobre 2015
Workout du 13/10/2015
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
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
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
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