Workout du 03/11/2015

Force
Chercher son 1RM Back Squat

WoD
7 rounds for time of:
95-lb. power cleans, 7 reps
95-lb. thrusters, 7 reps
7 bar-facing burpees

Abs Wod
5 Rounds for quality
5 toes to bar
10 Hollow Rocks
15 Sit Up

Finisher
100 Burpees

7 DL à 130Kg, vidéo de décembre 2013..J'ai bien progressé!

Workout du 02/11/2015

DAY 1: UPPER BODY WORKOUT


1. Bench Press: Chercher son 1RM

2. Alternate DB bench (flt bench): 2x12 ea arm

3. Standing Rope “J” Pulldowns: 4x10

4. 3-Way “Shoulder Shocker”: 2x10 ea

5a. Timed DB Shrugs: 3 x 30sec
5b. Alt. Hammer Curls: 3x8ea arm

6. “BeZercher” Barbell Complex (Zercher squats, Zercher reverse lunges, curl to press,
RDL’s, bent rows): 3 *descending sets. Rest 60 seconds between sets. *1st set
perform 10 reps each exercise. 2nd set perform 9 reps. 3rd set perform 8 reps.

Workout du 30/10/2015

BADASS WEEK 8 DAY 3: UPPER BODY WORKOUT

1. Pull Ups (Lesté 5/10/15/20/25Kg) = 12-10-8-6-4 réps

2. Drop-Set Front Lat Pulldowns (wide, overhand): 2x8,6,6 (8 reps, drop 20lbs., 6 reps,
drop 10lbs., 6 more reps)

3a. Seated DB “Modifid Arnold Press”: 3x8
3b. Incline DB “cleans”: 3x10

4. Barbell Curls: 4x8

5. Core Circuit w/Med Ball: x2

 A) Spread Eagle Situps x 15
 B) Seated Twists x 20ea side
 C) Toe Touches x 20

6. Barbell Push-ups, descending sets (“18 down to 1”): Perform 18 barbell push-ups,
then 17, then 16, then 15, etc. Rest the least amount of time between sets while still
enabling yourself enough recovery time to complete all the reps in each set.


Finisher

100Burpees

Workout du 29/10/2015

Force

Wendler Shoulder Press Week 3 (bis)
Shoulder Press mode Wendler week3  :
75%x5 (47kg), 85%x3 (53kg), 95%x1+ (60kg max rép)
Base maxi = 90% de 70kg = 63kg

Team WoD à 3

30 Minute running Clock

Minute 1 : 10 Power Clean (55Kg)
Minute 2 : 10 kb Swing 24 kg
Minute 3 : 10 burpees

=> Celui qui lâche est une merde et doit donc faire 100 Burpees bonus

Bonus Abs

5 Rounds
5 Toes to bar
10 Hollow Rocks
15 Sit Ups

Workout du 28/10/2015

DAY 2: LOWER BODY WORKOUT

1. Force Back Squat
Wenlder Week3 (bis)

Warm up : 5x 40%(50kg), 5x50% (60), 3 x60% (70)
Set 1 75% x 5 (90)
Set 2 85% x 3 (100)
Set 3 95% x 1+ (110)

Sur le dernier set, ne pas aller à l’échec, la dernière rép doit passer!

2. Split Squat Jumps (BW only): 3 x 20sec.

3a. DB RDL: 3x12
3b. Plank “shoulder touches”: 3x12 ea shoulder

4. Single Leg “Speed Skater” Squats: 2x8ea leg

5. Tabata-style Jump Rope: Jump rope as fast as you can for 20 seconds and then take
10 seconds off. Repeat this 12-14 times.

Finisher => 100 Burpees

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