Entrainement en extérieur
EMOM 30 Minutes
Min1 : 15 Pull ups
Min2 : 20 release Push up
Min3 : 15 Kb Swing
Finisher
100 Burpees
samedi 17 octobre 2015
vendredi 16 octobre 2015
Workout du 16/10/2015
DAY 3: UPPER BODY WORKOUT
1. 5-3-1 pullups lesté (Jim Wendler)
Week1 (bis)
set 1 : 5*5 65% (23)
set 2 : 5*5 75% (27)
set 3 : 5*5+ 85% (30)
2. Rest-Pause, 3-Second Eccentric Front Lat Pulldowns (Wide, overhand): x1
3. Standing DB “Modifid Arnold Press”: 3x10
4. Blackburns: 4 Positions, 15 Seconds each x 2 sets
5. Cable Curls: 3x15
6. Core Circuit: x 2
A) V-ups x 20
B) Hip-ups x 20
C) Alternating Toe Touch (i.e. Right hand to Left Foot, etc) x 15ea side
7. Bodyweight Complex: 4x 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
=>100 Burpees
1. 5-3-1 pullups lesté (Jim Wendler)
Week1 (bis)
set 1 : 5*5 65% (23)
set 2 : 5*5 75% (27)
set 3 : 5*5+ 85% (30)
2. Rest-Pause, 3-Second Eccentric Front Lat Pulldowns (Wide, overhand): x1
3. Standing DB “Modifid Arnold Press”: 3x10
4. Blackburns: 4 Positions, 15 Seconds each x 2 sets
5. Cable Curls: 3x15
6. Core Circuit: x 2
A) V-ups x 20
B) Hip-ups x 20
C) Alternating Toe Touch (i.e. Right hand to Left Foot, etc) x 15ea side
7. Bodyweight Complex: 4x 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
=>100 Burpees
jeudi 15 octobre 2015
Workout du 15/10/2015
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
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
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
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