1) Front Squat: 5 Reps Every 2:00 X 6 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.
2) Barbell Back Rack Lunges: 5/Side Every 2:00 X 4 Sets
This should be done as a continuation of your Front Squats starting at 12:00 on the clock. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep.
3) AQAP:
30 Box Jump Overs 24/20
50 Russian Kettlebell Swings 53/35
100 Air Squats
50 Russian Kettlebell Swings 53/35
30 Box Jump Overs 24/20
Extra Work:
4) Hip Extension: 4 Sets Of 10
Rest 90-120 seconds between sets. Add load if able.
5) Single Leg Kettlebell Deadlift: 3 Sets Of 12/Side
Rest 90-120 seconds between sets. Heavy as possible. Perform all 12 reps on 1 leg before switching.
lundi 11 avril 2016
vendredi 8 avril 2016
Rétablissement à 90%
Training
1 - Skill
Handstand (Free/Wall/Kipping HSPU)
2 - WoD Deck of Card :
Pique : Chin Up
Carreau : Thruster
Trefle : DB/KB Snatch
Coeur : KB Swing
Jokers : 50 Burpees ou 50 Box Jump Over
3 - Finisher
Accessories :
Light curl Biceps
Superset
Heavy Dumbell Rowing
1 - Skill
Handstand (Free/Wall/Kipping HSPU)
2 - WoD Deck of Card :
Pique : Chin Up
Carreau : Thruster
Trefle : DB/KB Snatch
Coeur : KB Swing
Jokers : 50 Burpees ou 50 Box Jump Over
3 - Finisher
Accessories :
Light curl Biceps
Superset
Heavy Dumbell Rowing
mardi 29 mars 2016
Convalescence :-/
Après blessure au coccyx survenue le 18/03/2016 (en luge!)
=> repos indéterminé (Exercices limités)
Rétablissement à 50%....
=> repos indéterminé (Exercices limités)
Rétablissement à 50%....
jeudi 17 mars 2016
Workout du 17/03/2016
Chelsea remix
EMOM 30
5 Pull Ups
10 Push Ups
15 Squats
Active Rest : Plank for the remaing minute time
Finisher
Dumbell Snatch : 1RM each arm
EMOM 30
5 Pull Ups
10 Push Ups
15 Squats
Active Rest : Plank for the remaing minute time
Finisher
Dumbell Snatch : 1RM each arm
mercredi 16 mars 2016
Workout du 16/03/2016
WOD:
1) Bench Press (7-7-5-5-5-3-3): 1 Sets Every 1:30 X 7 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.
2) 10 Minute EMOTM:
Odd – 8-10 Seated Dumbbell Military Press
Even – 5/Side Plank Rows
This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Pick a Dumbbell Weight you can hit for 8-10 reps for the military press. Use the same Dumbbells for the Plank Rows. Plank Rows, hold a front plank with hands on the Dumbbells and Row one arm at a time to the chest, alternating arms each rep.
3) 12 Minute AMRAP:
21 Kettlebell Swings 53/35
15 Burpees
9 Pull-Up
Fin de séance
Abs
1) Bench Press (7-7-5-5-5-3-3): 1 Sets Every 1:30 X 7 Sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.
2) 10 Minute EMOTM:
Odd – 8-10 Seated Dumbbell Military Press
Even – 5/Side Plank Rows
This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Pick a Dumbbell Weight you can hit for 8-10 reps for the military press. Use the same Dumbbells for the Plank Rows. Plank Rows, hold a front plank with hands on the Dumbbells and Row one arm at a time to the chest, alternating arms each rep.
3) 12 Minute AMRAP:
21 Kettlebell Swings 53/35
15 Burpees
9 Pull-Up
Fin de séance
Abs
lundi 14 mars 2016
Workout du 14/03/2016
Chauffe
100 burpees
Force
Deadlift :
10-8-6-4-2: 1 Set Every 3:00
5 Rounds AQAP
400m Run
15 Thrusters 95/65
15 Toes-To-Bar
100 burpees
Force
Deadlift :
10-8-6-4-2: 1 Set Every 3:00
5 Rounds AQAP
400m Run
15 Thrusters 95/65
15 Toes-To-Bar
vendredi 11 mars 2016
Workout du 11/03/2016
Workout 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
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