Workout du 31/05/2015

Session conditionning sur piste avec Elsabre

Echauffement

800m

puis

Run 1600m

4 minutes de repos

Run 1600m (faster)

=> temps entre 6:00 et 6:30 (je n'avais pas le chrono sur moi)

Skill
Double Under

Finisher 100m Burpees (pour test)

Workout du 29/05/2015

BADASS Program
WEEK 3 / DAY3

1. Chin-ups (total reps) = chin-up max + 60% (16/12/8)
2a. Front Lat Pulldowns (Neutral Grip): 2 x Max Reps (20-25 Reps 1 st Set, 10-20 2nd Set)
2b. Standing DB Military Press (Neutral Grip): 2 x Max Reps
(15-20 Reps 1 st Set, 10-15 2nd Set)
3. 1-Arm Cable Rear Delt Flyes: 4x10 ea arm
4. “Run the rack” DB curls, palms up – 1 set (17,5x8, 15x8, 12,5x8, 10x8)
5. Core Circuit: x2
 A) Sprinter Sit-ups x 20
 B) V-ups x 15
 C) Toe Touches x 15
 D) Hip-ups x 15
6. 100 Push-ups: faster than last week! (2:05 à battre)

@camillelbaz #crossfit #crossfitgames #clb #muscleup #powersautographs #authentic#autograph #rings #weightlifting #gym #barbell #weights #hardwork#wod #workout

Workout du 28/05/2015

WoD
For time

50 cal row
50 Over box jumps
50 Deadlift (60Kg)
50 wall ball 9/7
50 Dips
50 Wall ball
50 Deadlift
50 Over box jump
50 cal row

Fin de séance
Stretching

Workout du 27/05/2015

BADASS WEEK3/Day 2:

LOWER BODY WORKOUT

1. Front Squat and Deadlift: 77.5% x 6 (85/130), 82.5% x 4(90/140), 90% x 2 (100/153)
2. Bulgarian Split Squat Jumps: 4x5 ea leg (BW only)
3a. Stability Ball Hamstring Curls (keep hips up): 3x15
3b. Weighted Spread Eagle Sit-ups: 3x15
4. Alternating Forward Lunge, holding DB’s: 2x45 seconds
5. Timed one-mile run – Faster than Week 1!

Workout du 26/05/2015

Conditionning WoD
Chelsea

EMOM 30 Minutes
5 Pull Ups
10 Push Ups
15 Squats

Workout du 25/05/2015

Badass Week 3 day 1

UPPER BODY WORKOUT

1. Bench Press: 77.5% x 6, 82.5% x 4, 90% x 2 or more
2. Incline DB Press: 2 x Max Reps using the same weight (Choose a weight that you
can get around 20-25 reps with on the 1st set.)
3a. Bent-over 1-Arm DB Rows: 4x10 ea arm
3b. Triceps Rope Pushdowns: 4x10
4a. BB Shrugs (2 Sec Holds): 3x10
4b. Incline rear dealt fles, pinkies up: 3x12
5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 4 sets.
Perform 10 reps of each exercise. Rest 90 sec. b/t sets.


Fin de séance
Abs sur banc décliné avec leste

Workout du 24/05/2015

10 Km Rameur
=> 40min15