Workout du 26/102015

BADASS

WEEK8/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. Alternate DB bench (flt bench): 2x10 ea arm

3. Standing Rope “J” Pulldowns: 4x12

4. 3-Way “Shoulder Shocker”: 2x10 ea

5a. Timed DB Shrugs: 2 x 30sec
5b. Alt. Hammer Curls: 2x10ea arm

6. DB Complex (front squat, swings, unilateral curl+press, squat jumps): 5 *ascending
sets. Rest 60 seconds between sets. *1st set perform 6 reps of each exercise. 2nd
set perform 7 reps. 3rd set perform 8 reps. 4th set perform 9 reps. 5th set perform
10 reps.

Finisher =>
10 Rounds
10 Hollow Rocks /10 Burpees

Amazing Rich Froning doing 30 Unbroken Muscle Up (3:06)

Workout du 23/10/2015

DAY 3: UPPER BODY WORKOUT

1. Pull Ups = 5x10 lesté à 10 Kg

2. Rest-Pause, 3-Second Eccentric Front Lat Pulldowns (Wide, overhand): x1

3. Standing DB “Modifid Arnold Press”: 3x8

4. Blackburns: 4 Positions, 20 Seconds each x 2 sets

5. Cable Curls: 3x12

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: 5x 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

Workout du 22/10/2015

Force Wendler

Strict Shoulder Press

5x 40kg
5x 47Kg
5x 53 Kg (Max rep)
=> 8

WoD (Officiel du 21/10/2015)
3 rounds
500m Rameur
21 Burpees
12 Thrusters (95lb)
=> 13:59 (temps de merde)

Abs
for quality
100 Hollow rocks

Finisher
For time
5 Rounds
5 Sumo Dead Lift High Pull 75 Kg
5 Bench Press 85 Kg

Workout du 21/10/2015

WEEK7 - DAY 2: LOWER BODY WORKOUT

1. Kneeling Jumps (holding med ball or w/ barbell on back): 5x5

2. Force Back Squat
Wenlder Week2 (bis)

Warm up : 5x 40%(50kg), 5x50% (60), 3 x60% (70)
Set 1 70% x 3 (82)
Set 2 80% x 3 (93,5)
Set 3 90% x 3+ (105)

3a. Supine Hip Thrust (shoulders & feet elevated): 3x15
3b. Stability Ball Plank (Ball Under Arms, Feet On Bench): 3x45 seconds

4. DB Reverse Lunge, front foot elevated: 2x12 ea leg w/ same weight as last week

5. Tabata-style Jump Rope: Jump rope as fast as you can for 20 seconds and then take
10 seconds off. Repeat this 10-12 times.

Finisher => 100 burpees

Workout du 20/10/2015

Entrainement Outdoor

400m Burpee frog Jump

=> Finalement  440m en 17min47

Workout du 19/10/2015

BADASS WEEK7 DAY 1: UPPER BODY WORKOUT

1. Bench Press: Wendler Week 2: 70% x 3 (72), 80% x 3 (83), 90% x 3+ (93)

2. Off-set, Alternate Med Ball Push-ups: 2 x max reps

3a. Seated Cable Rows (Double-D handle): 3x10
3b. Lying DB triceps extensions: 3x10

4a. Cable Face Pull (2 second hold): 3x10
4b. Zottman Curls: 3x10

5. DB Complex (front squat, swings, unilateral curl+press, squat jumps): 4 *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. 4th set
perform 10 reps of each exercise.

Workout du 17/10/2015

Entrainement en extérieur

EMOM 30 Minutes

Min1 : 15 Pull ups
Min2 : 20 release Push up
Min3 : 15 Kb Swing

Finisher

100 Burpees