Workout du 19/11/2015

BADASS WEEK11/DAY 3: UPPER BODY WORKOUT

1. Pull Ups skill : 4 Sets :
5 Butterfly
4 Kipping
3 Strict
(Unbroken)

2A. 1-Arm, 3-Second Eccentric Front Lat Pulldowns: 2 x 12ea
2B. Standing DB Side Press: 2x12ea arm

3. Incline DB rear delt fles, thumbs up: 3x15

4. Eccentric BB Curls: 2x5 (“cheat” weight up, lower as slow as possible)

5. 45lb. Plate Core Circuit: 15ea. exercise, 2x thru
 A) Standing Russian Twists
 B) Standing Side Bends
 C) Crunches, feet on flor
 D) Crunches, legs at 90 degrees
 E) Toe Touches

6. Barbell Push-ups, descending sets (“20 down to 1”): Perform 20 barbell push-ups,
then 19, then 18, then 17, 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 : 100 Burpees

Workout du 18/11/2015

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

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 pushup challenge

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 :-)