WEEK11/DAY 2: LOWER BODY WORKOUT
1. DB Squat Jumps, holding 10lb. DB’s: 3x5
2. Squat or Deadlift: 80% x 4 (105), 87.5% x 2 (112), 92.5% x 1(120), 97.5% x 1(130), *102% x 1(135) *If you get
102% with “room to spare”, you can add some weight and do another single.
3a. Single leg supine hip thrust (foot elevated): 3x10ea leg
3b. DB Side Bends: 3x15ea side
4. Low box heel touches: 2x12ea leg
=> Pistol Squat instead
Finisher : 100 Burpees
mercredi 18 novembre 2015
mardi 17 novembre 2015
Workout du 17/11/2015
Fun test
Bring Sally Up push ups
Team WoD (2 teamates)
for time complete:
400m Run Together
100 See-saw Back Squats (135)(95)
75 See-saw Burpees
50 See-saw Pull-ups
25 In-unison Wallball
400m Run Together
Abs
For quality
100 Hollow Rocks
Then
for time
100 Situp
Stretching
Bring Sally Up push ups
Team WoD (2 teamates)
for time complete:
400m Run Together
100 See-saw Back Squats (135)(95)
75 See-saw Burpees
50 See-saw Pull-ups
25 In-unison Wallball
400m Run Together
Abs
For quality
100 Hollow Rocks
Then
for time
100 Situp
Stretching
Bring Sally Up pushup challenge
lundi 16 novembre 2015
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
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
jeudi 12 novembre 2015
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 :)
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 :)
lundi 9 novembre 2015
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
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
vendredi 6 novembre 2015
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 :-)
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 :-)
jeudi 5 novembre 2015
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
Trouver son 1RM au shoulder press
WoD
Chelsea (a 4)
EMOM 30 Minutes
5 Pullups
10 PushUps
15 Squats
Finisher
100 Burpees
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