Workout du 16/11/2015

BADASS WEEK11/DAY 1: UPPER BODY WORKOUT

1. Bench Press: 80% x 4 (88), 87.5% x 2 (95), 92.5% x 1 (100), 97.5% x 1(105), *102% x 1 (112.5) *If you get 102% with “room to spare”, you can add some weight and do another single.

2. DB Floor Press, palms in: 2 x Max Reps using the same weight (Choose a weight
that you can get around 20-25 reps with on the 1st set.)

3. BW Inverted Row (feet elevated if necessary): 2xMax (Stop set when you can no
longer touch your chest to the bar.)

4. Barbell Overhead Shrugs: 3x15

5. Rest-Pause Incline DB curls, palms up: (3xMax, 20 Sec Rest): x1

6. “BeZercher” Barbell Complex (Zercher squats, Zercher reverse lunges, curl to press,
RDL’s, bent rows): 4 *descending sets. Rest 60 seconds between sets. *1st set
perform 10 reps each exercise. 2nd set perform 9 reps. 3rd set perform 8 reps. 4th
set perform 7 reps.

Finisher : 100 Burpees

Workout du 12/11/2015

Séance programmée par Alex, un fidèle partenaire d'entrainement , Judoka vétéran de classe mondial:

Circuit pas mal accès sur le grip :

- 60 Rowing avec saisie kimono
- 2000 m course a pied            
- 50 Burpees                            
- 60 Tirage Menton saisie kim  
- 60 push up                              
- 2000 m Rameur                    
- 50 pull up saisie kimono        

5min de repos

... et un 2eme tour pour le plaisir :)

Workout du 09/11/2015

DELOAD WEEK 10
DAY 1: UPPER BODY WORKOUT

1. Bench Press: 50% x 5, 60% x 5
Then => 1 Minute max rep 80Kg

2a. Push-ups: 2x20
2b. Seated Cable Neutral Grip Rows: 2x20

3. Bicep “21’s” (version 2.0): 1 set
=>Perform 7 Zottman curls, then 7 "palms up" curls, then 7 hammer curls.

4. “BeZercher” Barbell Complex (Zercher squats, Zercher reverse lunges, curl to press,
RDL’s, bent rows): 1 set. Perform 8 reps of each exercise w/ just the barbell.


Cardio (fat burner) : 

10 rounds :

10 Burpees
250m Row

Workout du 06/11/2015

BADASSE WEEK9/DAY 3: UPPER BODY WORKOUT

1. Technique : Bar Muscle Up

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: 5x6 (Super Heavy mode)

5. Core Circuit w/Med Ball: x2
 A) Spread Eagle Situps x 20
 B) Seated Twists x 20ea side
 C) Toe Touches x 25

6. Barbell Push-ups, descending sets (“19 down to 1”): Perform 19 barbell push-ups,
then 18, then 17, then 16, etc. Rest the least amount of time between sets while still
enabling yourself enough recovery time to complete all the reps in each set.

=> Alterné avec 100 burpees :-)

Workout du 05/11/2015

Force

Trouver son 1RM au shoulder press

WoD
Chelsea (a 4)

EMOM 30 Minutes
5 Pullups
10 PushUps
15 Squats

Finisher
100 Burpees

Workout du 04/11/2015

BADASS WEEK9/DAY 2: LOWER BODY WORKOUT

1. Deadlift: Chercher son 1RM

2. Split Squat Jumps (BW only): 3 x 30sec

3a. DB RDL: 3x10
3b. Plank “shoulder touches”: 3x12 ea shoulder

4. Single Leg “Speed Skater” Squats: 2x10ea leg

5. Tabata-style Jump Rope: Jump rope as fast as you can for 20 seconds and then take
10 seconds off. Repeat this 14-16 times.

Finisher : 100 Burpees

http://crossfit1815.com/

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!