Anthony O [29a-1,79m-73 kgs] CrossFit

Joli le Fsquat!


Y a des walking lunges lestées dans la programmation? j'en ai fait dernièrement et je trouve très intéressant pour travailler les fessiers/ischios, plus que le squat et lunges classiques.

Merci

Oui en ce moment ds ce programme (début le 09/06) j'ai déjà fait plisieurs fois des walking lunges avec kettlebells, en overhead squat, en front rack en reverse/normal et back rack en reverse aussi, c'est vraiment de bons exercice pr la chaine posterieur c'est claire.

Faut que t'y mettes ca va te plaire !

Je peux pas tout à fait faire ce que je veux quand je veux à la box mais je piquerai régulièrement des idées dans tes séances, notamment la partie haltéro.

hello résumé de la semaine, on poursuit le cycle et le gros volume, les jmabes continuent de prendre cher, encore une séance demain.

Workout of the Day : 07/07/2014

A.
Every minute, on the minute, for 6 minutes:
Full + Quarter Front Squat

Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

B.
Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ same load you used last Monday

D.
Three rounds for time of:
20 Overhead Walking Lunges (95/65 lbs)
15 Pull-Ups

OPTIONAL Additional Conditioning Session
Five sets of:
Row 1500 Meters @ 80% of your 500m pace
Rest 4 minutes

Score :
A. EMOM 6 min Front Squat + 1/4 front squat : all sets 80 kgs (80%)
B. 3 sets with 45 kgs (80%) 3 sets with 47.5kgs (85%)
C. 5 sets of 5 reps with 107.5kgs, not below // on rep 4,5 set 4 and rep 5 set 5, hard today
D. 7min03, lost time on OH walking lunges which cut my pace


Workout of the Day : 08/07/2014

A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps
(yep, we practice these every week…they need to be viewed as a rest station for you in a conditioning workout)

B.
Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Goal is to use heaviest 2-3 loads from last week for all 8 sets. Use blocks if you have them.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.

D.
Five sets for times of:
Run 400 Meters
5 Ground to Overhead (185/135 lbs)
5 Bar Muscle-Ups
10 Strict Handstand Push-Ups
Rest 2 minutes

If a set is taking you more than 4 minutes, you need to scale it back and keep your time under 4 minutes for each set.

Score
A. done, fail on each attemp of strict MU, pull phase is ok but not the transition ...
B. done without block (not at box) : 60 kgs / 65kgs / 67.5kgs / 5 sets with 70 kgs
C. 5*45kgs / 5*47.5kgs / 4*52.5kgs / 3*55kgs / 2*57.5kgs
D. scale with 350m rowing GTO 60 kgs and only 3sets miss time again
3min42 / 3min49 / 3min51


Workout of the Day : 09/07/2014

A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean

Build over the course of the ten sets.

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…
One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

Use the same weight as last week, and aim to beat last week’s result.

C.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 4 reps @ same load used last week

D.
Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)

Rest 2 minutes, and then…

For time:
Row 500 Meters
50 Burpees Over the Erg

Score
A. 60kgs / 65kgs / 70kgs / 75kgs / 77.5kgs / 80kgs / 82.5kgs PR / 82.5kgs / 82.5kgs / 82.5kgs, stay at my PR to work on technique on the clean.
B. Back Squat
each minute : 50kgs / 60kgs / 72.5kgs / 85kgs / 95kgs
each 2 minutes : 102.5kgs / 107.5kgs / 115kgs
max rep 102.5kgs : 9 = last week
C. EMOM 12 minutes : 4 reps @ 105kgs
D. scale box jumps 61cm (24')
3:09 / 2min rest / 6min32


Workout of the Day : 11/07/2014

A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Loads per set (by %): 65, 75, 85, 90, 90+

B.
Every minute, on the minute, for 15 minutes:
Snatch x 2 reps
(reset before each rep)

Loading suggestions:
Minutes 1-3 – 55-65%
Minutes 4-6 – 65-75%
Minutes 7-10 – 75-85%
Minutes 11-15 – 85% or more

C.
Every two minutes, for 10 minutes (5 sets):
Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)

Same sets and reps as last week…you MUST increase your weight in every set from what you did last week.

D.
Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 3111
Rest as needed
Stationary Dips x 30 reps
Rest as needed

Score :
A. 2*65kgs / 2*75kgs / 2*85kgs / 2*90kgs / 2*95kgs
B. done up to 55kgs (95%), few fails but solid on natch today and better technique
C. 5 sets with 62.5kgs (+2.5kgs)
D. done, romanian snatch deathlift 60kgs / dips 20-10/ 15-8-7 / 10-10-6-4

Workout of the Day : 12/07/2014

A.
Complete as many rounds and reps as possible in 20 minutes of:
5 Muscle-Ups
10 Strict Handstand Push-Ups
20 Kettlebell Swings (32/24 kg)

Rest exactly 5 minutes, and then…

B.
Complete as many rounds and reps as possible in 20 minutes of:
20 Chest-to-Bar Pull-Ups
40 Calories of Rowing
80 Double-Unders
——————————

Score
A. 5 rounds + 16 reps avec Kbs de 24kgs
B. Skip : Swiming this afternoon

Workout of the Day : 14/07/2014


A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Build over the course of the five sets to today’s heavy double.

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 3-5% more than you used last Monday

D.
Complete as many rounds and reps as possible in 8 minutes of:
10 Kettlebell Snatch Right Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Kettlebell Snatch Left Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Chest-to-Bar Pull-Ups

Score :
A. 2*67.5kgs / 2*77.5kgs / 2*87.5kgs / 2*92.5kgs / 2*97.5kgs (+2.5kgs en each sets compare to friday 11jul14
B. from 32.5kgs to 55kgs : fail at 50kgs and 55kgs
C. 5reps with 107.5kgs (+2.5% last monday), felt better and easiest than last monday !
D. scale with 20kgs kettelbell : 2 rounds + 42 reps (2CB)

Workout of the Day : 15/07/2014

A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps

Same as last week…see if you can improve upon last week’s results.

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85% of 1-RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
Rest 2 minutes between sets.

D.
Every 6 minutes, for 24 minutes (4 sets of)
Row 750 Meters (or Ski Erg if available)
10/8 Muscle-Ups

This should take less than 5 minutes in every set. If that’s not the case, get as far as possible in 5 minutes and then rest 60 seconds before restarting.

A. done, fail on strict MU, will have a MU seminar with coaches on Friday to work on efficency and technique
B. based on 1RM 75 kgs, up to 80 kgs PR (double PR with 77.5kgs before)
C. based on 1RM 60kgs, 5*50kgs / 4*55kgs / 3*57.5kgs / 2*60kgs (100%)
D. scale 500m row and 6 MU : 4min22 / 4min24 / 4min32 / 6min (4MU)

Workout of the Day : 16/07/2014

A.
Every 2 minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)
Build over the course of the 8 sets.
B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
C.
Every minute, on the minute, for 10 minutes:
5 Deadlifts + 5 Bar-Facing Burpees
Choose a weight that you can move quickly and comfortably – nothing more than has been used in past weeks. Goal is to accumulate volume in a manner that does not wreck you.
D.
Three rounds for time of:
Run 800 Meters
100 Double-Unders
10 Thrusters (175/115 lbs)
Rest 3 minutes

Score
A. 2*60kgs / 2*65kgs / 2*70kgs / 2*75kgs / 2*77.5 kgs / 2*80kgs / 2*82.5kgs
B. based on 120kgs
C. done with 90kgs
D. scale 60kgs / 9min44 / 9min52 / 10min08 ... lost time on DU, Thrusters slowly.

Workout of the Day : 16/07/2014

A.
Every 2 minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)
Build over the course of the 8 sets.
B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
C.
Every minute, on the minute, for 10 minutes:
5 Deadlifts + 5 Bar-Facing Burpees
Choose a weight that you can move quickly and comfortably – nothing more than has been used in past weeks. Goal is to accumulate volume in a manner that does not wreck you.
D.
Three rounds for time of:
Run 800 Meters
100 Double-Unders
10 Thrusters (175/115 lbs)
Rest 3 minutes

Score
A. 2*60kgs / 2*65kgs / 2*70kgs / 2*75kgs / 2*77.5 kgs / 2*80kgs / 2*82.5kgs
B. based on 120kgs
C. done with 90kgs
D. D. scale 60kgs / 9min44 / 9min52 / 10min08 ... lost time on DU, Thrusters slowly.

Workout of the Day : 17/07/14
Active rest Day

5 rounds
100m swim
90s rest

Then

2 rounds
200m swim
2min reSt

Workout of the Day : 18/07/2014

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

B.
Every two minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk

Build to today’s heaviest set.

C.
Five rounds for time of:
5 Power Cleans (195/135 lbs)
10 Front-Racked Reverse Lunges (195/135 lbs)
15 Burpees Over the Barbell

Score
A. based on 100kgs : 3*70kgs / 2*80kgs / 2*90kgs / 1*97.5kgs / 1*105kgs PR
B. 40kgs / 50kgs / 60kgs / 70kgs / 75kgs / 80kgs PR / 82.5kgs PR
C. scale 60kgs : 13min51



19h30 - 21h30 : MUSCLE UP SEMINAR with Árni Freyr Bjarnason

bravo pour les pr

Merci

Semaine de test de rep MAX sur la fin du dernier cycle

Workout of the Day : 21/07/2014

A.
Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest as needed

B.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

C.
For time:
Row 2000 Meters

There is NO ADDITIONAL CONDITIONING this week. Please refrain from adding anything in and instead allow your body to take a week at lighter volume (but higher intensity).

Scores :
A. based on 1RM 105 kgs : 3*62.5kgs / 2*72.5kgs / 1*85kgs / 1*90kgs / 1*97.5kgs / 1*102.5kgs / 1*107.5kgs PR
B. based on 1RM 57.5kgs : 32.5kgs / 37.5kgs / 40kgs / 42.5kgs / 47.5kgs / 50kgs / 55kgs / 60kgs fail / 60 kgs PR / 62.5kgs fail
C. 7min32 PR


Workout of the Day : 22/07/2014

A.
Every 90 seconds, for 15 minutes (10 sets):
Jerk from Behind the Neck x 1 rep
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Build over the course of the 10 sets.

B.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.

C.
Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs)
20/15 Ring Dips (ladies, 15 reps)
Run 400 Meters

Note times for each set, and any modifications.
Compare to June 10, 2014

Score :
A. work from 40 to 65 kgs focs on technique & mouvment
B. based on 60 kgs : 5*50kgs / 4*55kgs / 3*57.5kgs / 2*60kgs / 1*62.5kgs PR / 2 fails à 65 kgs
C. scale 200m and KB 24kgs : 3min34s / 3min39s / 4min05 / 4min07



Workout of the Day : 23/07/2014

A.
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
*Set 9 – 95+% x 1 rep
*Set 10 – 101+% x 1 rep
C.
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.
Note rounds and reps for both sets separately.

Score
A. 50kgs / 55kgs / 60kgs / 62.5kgs / 67.5kgs / 72.5kgs / 77.5kgs / 80kgs / 87.5kgs fail / 87.5kgs +2.5kgs PR / 90kgs +5kgsPR
B. 50kgs / 60kgs / 72.5kgs / 85kgs / 95kgs / 102.5kgs / 107.5kgs / 115kgs / 122.5kgs PR / 125kgs fail
C. 1 round +12 reps / 1 round +2 Rx

NB : PR au back squat mais descente juste à la // donc prochain cycle je garderai comme base 120kgs pr faire tout le travail en ATG.


Donc bonne semaine pr le moment, reste Vendredi et Samedi pour vérifier de nouveaux max (Clean and Jerk, GYM)

Tous ces PR   

Ca fait plaisir des semaines comme ça, j'adore cette programmation.

Workout of the day : 24/07/2014 : active recovery

5 rounds
200m swim
rest 2min

Mobilité et automassage devant les Games


Workout of the Day : 25/07/2014

A.
Take three attempts to establish a 1-RM Overhead Squat

Take as much time as needed to warm-up. After your last warm-up lift, set a clock and wait exactly 6 minutes before taking your first official attempt. Attempts must come between the following times on the running clock:
Attempt 1 – 6:00 to 8:00
Attempt 2 – 8:00 to 10:00
Attempt 3 – 10:00 to 12:00

B. Three rounds for time of:
500 Meter Row
10 Power Snatches (135/95 lbs)
15 Box Jumps (24″”/20″”)
20 Pull-Ups


Score :
A. warmup : 20kgs / 40 kgs / 50kgs / 55kgs / 60kgs PR / 65kgs PR
Attempt 1 : 70 kgs fail
Attempt 2 : 70 kgs PRAttempt 3 : 75 kgs fail
B. scale 40kgs : 16min31

Normalement en B. C'était Triple 3 j'avais que 30min pr metcon etirement et douche avant le boulot ca faisait juste ^^


Workout of the Day : 26/07/2014
A.
“Kinney”
Run 1600 meters
15 Muscle-Ups
15 Deadlifts (275/185 lbs)
Run 1200 meters
10 Muscle-Ups
10 Deadlifts (275/185 lbs)
Run 800 meters
5 Muscle-Ups
5 Deadlifts (275/185 lbs)

[b]Score
A. 33min52 scale 100kgs/b]

Temps de merde ... sur Invictus ils sont tous à 22min ou 26 pour les plus muavais, j'ai pris trop de reste sur les Mu et les courses de 1600 et 800m trop lent. A refaire il est sympa ce metcon.

Workout of the Day : 28/07/2014


A.
Three sets of:
Back Squat x 8-10 reps
Rest as needed
Work as heavy as you can for each set.

B.
2014 Games – “Midline March”
Three rounds for time of:
25 GHD Sit-Ups
50-foot Handstand Walk
50-foor Overhead Walking Lunge (155/115 lbs)

A. 3 sets @85kgs (70%) focus on my ass to grass problem this Week and next programm!
B. Scale 50kgs 14min59 and only 2 rounds because I felt something wrong on my low back and dont Want take any risk with Last round
Pretty hard on shoulders

Hello, en vacances mais je m'entrines quand même je passerai lire vos carnets après

Demain nouveau cycle Invictus

July 29, 2014 – Competition
**TRANSITION WEEK – Next cycle starts Monday, August 4, 2014.**
Workout of the Day


A.
Every minute, on the minute, for 15 minutes:
Power Clean x 2 reps
Go as heavy as possible…goal is max weight lifted over the course of the 15 minutes.

B.
“CrossFit Games 2014 – 21-15-9 Complex”
For time:
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups
PROGRAMMING NOTE – This is a transition week. Please use it to get yourself 100% mentally and physically recovered and reinvigorated to begin the first official training cycle of the 2015 CrossFit Games season.

Score:
A. 60kgs / 65kgs / 70kgs / 75kgs / 80kgs / 82,5kgs / 85kgs / 87,5kgs PR/ 90kgs (1+fail) PR / 90kgs (1+fail) / 90kgs (1+fail) / 90kgs (1+fail) / 90kgs / 90kgs / 92,5kgs (1+fail) PR
B. Scale 50kgs : 10min10
50kgs was easy for deathlift and power clean but just good for power snatch ... I have to work on snatch now...


Workout of the Day : 30/07/2014

A.
Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
Rest 2-3 minutes

B.
For time:
Row 2000 Meters
12 Front Squats (225/155 lbs – from the ground)
12 Strict Handstand Push-Ups to 4″/2″ Deficit
10 Front Squats (225/155 lbs – from the ground)
10 Strict Handstand Push-Ups to 4″/2″ Deficit
8 Front Squats (225/155 lbs – from the ground)
8 Strict Handstand Push-Ups to 4″/2″ Deficit

Rest until the running clock hits 24:00, and then…

C.
Two rounds for time of:
50 Unbroken Double-Unders
50 Unbroken Wall Ball Shots (20/14 lbs)

SCORE :
A. based on 107.5kgs : 4*80kgs / 3*85kgs / 2*90kgs / 4*85kgs / 3*90kgs / 1+fail*95kgs, used low % today.
B. scale 70kgs but 4'' strict HSPU DEFICIT : 23min21
C. use a 14lbs wallball to work on my weakness, and didn't tarket the unbroken set too short recover time
5min45 : DU 20-20-10 / 30-20
WB : 30-20 / 30-20


Workout of the Day : 01/08/2014

A.
Every minute, on the minute, for 15 minutes:
Hang Snatch + Snatch
Suggested loads per set (by %): 50, 55, 60, 65, 70, 70, 75, 75, 80, 80, 85, 85, 90, 90, 90
B.
Four sets of:
4-Stop Halting Snatch Deadlift x 1 rep
Rest 2 minutes
C.
For time:
21 Thrusters (115/75 lbs)
7 Muscle-Ups
15 Thrusters (115/75 lbs)
5 Muscle-Ups
9 Thrusters (115/75 lbs)
3 Muscle-Ups

Score
A. Done based on 60kgs : solid work with 2 fails on hang snatch on 85% and 90% and only 1 fail on snatch at 90%
B. Done from 70 to 90kgs not more.
C. 10min47 Rx

Hello

Workout of the Day : 04/08/2014

A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1.1
(rest 10 seconds between singles)
Loading by set (by %): 50, 60, 65, 70, 75, 80, 80, 85

B.
Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 85-95% of 1-RM Snatch

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 80%
*Set 8 – 4 reps @ 80%

D.
Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
(if you don’t have strict HSPUs, sub L-Seated DB Presses)
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011

OPTIONAL Additional Conditioning Session

If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.
Eight to Ten sets of:
Run 400 Meters @ 5-10% faster than your 1600m PR pace
Rest 60 seconds

Example – If you run a 7-minute mile (1:45/400m), you should be aiming to run 1:30 to 1:35 for each 400 meters.

-----------------------------------------------
---------------------------------------------------------

Score :
A. 30kgs / 37.5kgs / 40kgs / 42.5kgs / 45kgs / 2 sets 50kgs / 55kgs increased last set to 90% I felt good today
B. 5 sets @ 60 kgs (100%) easy
C. based on old 1rm 115kgs to work on ATG : 6*70kgs / 4*80kgs / 2*92.5kgs / 6*80kgs / 4*92.5kgs / 2*105kgs / 6*92.5kgs / 4*92.5kgs
D. done with strict HSPU deficit 20kgs plate + abmat under head ( 16 / 11 / 8 / 8 / 8 ) 10 reps @50kgs barbell row & 8 reps GHR

Impressions
A. solide dessus je pense passer mon snatch à 65kgs voir 70kgs avec la bonne technique maintenant
B. j'ai bossé à 100% parce que c'était facile en A
C. ATG série facile, on va essayé de retravailler avec les%DE MON VRAI 1rm la prochaine fois
D. sympa comme format de travail on a bien dégusté 8)

Travail optionnel non fait.

Programmation très complète je trouve pas trop épuisant nerveusement ?

Salut Mat, au début si mais mon corps s'est habitué, il faut je dorme 8h par nuit minimum sinon je recupère pas assez, la recup active du jeudi fait du bien (natation) et j'ai du mal à m'en passé maintenant

Workout of the Day : 05/08/2014

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

Rest 90 seconds

Weighted Chest-to-Bar Pull-Ups x 6-8 reps @ 21X0
(go as heavy as possible while still making the rep range)
Rest 90 seconds

B.
Take 20 minutes to build to today’s 1-RM Bench Press

C.
Four sets for max reps of:
3 Minutes of Rowing (for max Meters)
2 Minutes of Double-Unders
1 Minute of Muscle-Ups
Rest 3 minutes


Score
A. OHS narrons grip : 20kgs / 30kgs / 3 sets @ 40kgs : need mobility work
C2B pullups 5 sets of 6 reps +10kgs
B. Bench press : up to 100kgs (-2,5kgs since Last Time )
C. Cardio = weekness, DU weakness
R1 : 803 / 62 / 5
R2 : 741 / 68 / 2
R3 : 709 / 71 / 1
R4 : 720 / 65 / 1
MU were harder than usual ... DU are ok but know need to breath while doing them

Impressions :
A. manque de mobilité hanche cheville ischios mais c'est en coursde travail depuis quelques mois déjà, reste à bosser
B. je pensais avoir perdu plus car pas de bench press depuis la fin de l'avant dernier cycle soit fin avril ...
C. un travail cardio = mise en avant de mes points faibles, à bosser mais je le savais déjà, mes DU sont devenu meilleurs au fil des tours signe que je m'améliore tout de même mais je devrai en placer entre 110 et 120 en 2min ! Les MU avec la fatigue se sont avéré ^tre un problème ici, signe que je les passe encore en force, efficience à améliorer également

Hello tjrds en vacances reprise demain chui deg, 2 semaines CF le matin, sortie avec madame les apres midi et déut de soirée, prendre soins de soi ... faut que ca soit ma vie de tous les jours lol

Workout of the Day : 06/06/2014

A.
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean
Build over the course of the ten sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 90-95%

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells)
Minute 2 – 10 Walking Lunges with Kettlebells
Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)

Score :
A. 60kgs / 65kgs / 70kgs / 72,5kgs / 75kgs / 75kgs / 77,5kgs / 77,5kgs / 80kgs fail clean / 82,5kgs
B. Based on 107,kgs : fail Last Twi sets (95% et 90%) I've decreased carbs since Two weeks ... Have to increase again.
C. OMG burpees were horrible ! Done with a 32kgs KB for swing and walklunges

Impressions
A. J'aurai voulu monter jusque 87,5 mais pas la force
B. 2 fails aux deux derniers sets 102,5kgs et 100kgs ... Mon PRa 107,( semble loin ... Je vais remanger un peu plus je comprends pas trop ce qui se passe sur ce mouvement depuis deux semaines :/
C. Travail en EMOM dégueulasse pas d'autres mots on en a tous chié ^^ vraiment chié : généralement 30s de repos après les swings et les lunges ... Les burpees m'ont pris 35s le premier tour après c'était 45-55s ... Très dûr de recup le souffle a partir de la vu que les swings s'enchaînaient.
Mais très bon exercice pour bosser le cardio et le mental.

Workout of the Day : 07/08/2014 active recovery

A.
10rounds
50m swim @50/60%
50m swim @80/90%
60s rest

B. Villa Pompei 3h : thermes (eau salée, bain chaud froid hammam, massages)

C. Mobility


Impressions :
A. Plus fatiguant que prévu ces 50m a 80-90% 60s de repos c'est peu ... Le rythme cardiaque a bien augmenté ^^
Manque de technique en natation flagrant, je fais beaucoup de mouvement pour peu de glissement dans l'eau a travailler c'est très techniQue lol
B. done XD
C. Done


Workout of the Day : 08/08/2014

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 60, 70, 80, 85, 90

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause
for 2 full seconds in the receiving position before recovering – make
notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

C.
Complete as mnay rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups
20 Ring Dips
30 Chest-to-Bar Pull-Ups


Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Chest-to-Bar Pull-Ups

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

Score :
A. done based on 107.5kgs, no fails
B. done based on 100kgs fail at 1st set 85% so reduce to 75kgs to finish
C. 1 round + 14reps / 1 round + 15reps
D. forgoten I will do it tomorow after the wod

Impressions
A. solide aujourd'hui
B. je me suis basé sur un % fictif à 100kgs, trop ambitieux quand les 85% sont arrivés ca fût difficile donc j'ai terminé avec 75%
C. de la gym donc à l'aise, bien gonflé des épaules et triceps après la première partie, plus le temps de repos passé et plus je gonflais lol
D. j'ai pensé à cette partie sous la douche ^^ donc je la ferai demain après le wod un peu de gainage avant le week end sera top.


Workout of the Day : 09/08/2014

A.
Every minute, on the minute, for 15 minutes:
Clean
*Minutes 1-3 – 55-65%
*Minutes 4-6 – 65-75%
*Minutes 7-9 – 75-80%
*Minutes 10-12 – 80-85%
*Minutes 13-15 – 85-90%

B.
Five rounds for time of:
5 Squat Cleans (225/155 lbs)
10 Burpees Over the Barbell
15 Wall Ball Shots (30/20 lbs)

C.
Rowing or AirDyne
2 Minutes at 70% effort
2 Minutes at 80% effort
2 Minutes at 85-90% effort
2 Minutes at 75-80% effort
2 Minutes at 65-70% effort

Score :
A. Done based on 90kgs : up to 85kgs
B. Scale 65kgs : 14min51
C. Done
D. Weighted hold plank 3 sets 60s +Kbs de 24kgs

Impressions
A. Ça passe je sentais la barre lourde ce matin
B. Dûr je voulais le faire a 70kgs mais 65 ça ma déjà bien entamé les burpees et les wall ball ça allait pour une fois
C. Dur le 3ème set
D. Avec la KB de 24kgs ça crame bien la sangle abdominale

hello

Séance

Workout of the Day : 11/08/2014

**Program Note – The repetition of movements/rep schemes in the program this week is by design! I want to see you all adapt and feel the difference in finding more comfort on the second exposure. Don’t worry…we’re not giving up on variance, just need you to come back to some movements and make progress.

A.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

B.
Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 80%
*Set 8 – 4 reps @ 80%

Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.

D.
Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
(if you don’t have strict HSPUs, sub L-Seated DB Presses)
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011

This is exactly the same as last week…be better this week.


Score :
A. 40kgs / 45kgs / 45kgs / 47.5kgs / 47.5kgs / 50kgs / 50kg / 50kgs
B. 60kgs / 65kgs / 70kgs / 75kgs / 80kgs
C. 6*72.5kgs / 4*85kgs / 2*97.5kgs / 6*85kgs / 4*97.5kgs / 2*107.5kgs / 6*97.5kgs / 4*97.5kgs
D. HSPU : 18/12/12/8/8 ---- Bent Over Row 5*10*50kgs ---- GHR 5*7

Impressions
A. ca passe même plus que les % prévus, tant mieux
B. ca passe avec ces poids
C. Niquel ca apsse en ATG avec les % de mon RM 122.5kgs,
D. j'augmente sur les HSPU, je respecte bien le tempo sur les rowing cool

Bonne séance pr démarrer la semaine


Workout of the Day : 12/08/2014

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – see if you can build to more than you did last week)
Rest 90 seconds
L-Seated Legless Rope Climb
(accumulate 15′ – if you can do it in one attempt, do so, if you only make it up 5′, drop back down and repeat two more times)
Rest 90 seconds

B.
Bench Press
*Set 1 – 5 reps @ 60% of last week’s 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 8 reps @ 75%
*Set 8 – 8 reps @ 75%
Rest exactly 2 minutes between sets.

C.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 1000 Meters
20 Burpees Over the Erg
20 Push Press (115/75 lbs)

Score
A. 2*30 kgs / 3*40 kgs : work in Nano this time to work mobility
5 times 5' L Sit Legless Rope Climb, last round was hard, surprised myself to be able to do it
B. done based on 100kgs, felt good here.
C. last time did only 2 rounds 8min03 and 10min21 with 50kgs ...
1st round : 7min49 with 50kgs
2nd round : 7min35 with 40kgs, should take 45kgs ...
3rd round : 7min59 with 45kgs
Next time : target under 8min Rx all sets !

Impressions
A. travail en Nano pr améliorer cette putain de mobilité lol à 30 kgs ca va mains en position de bench press prise serré donc ca va j'écarte trop les jambes par contre :/
Surpris de pouvoir grimper à 5m de hauteur sans les jambes en position L Sit par contre ^^ doit y avoir des abdos finalement sous ce gras
B. facile ras
C. amélioration, par contre j'ai décharge un peu trop au deuxième tour, à 50 kgs j'aurai aps terminé sous les 8min ... trop gourmand pr le coup.
Amélioration nette tout de même depuis le 17/06 donc le travail paie.


Workout of the Day : 13/08/2014

A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Clean + Hang Clean + Clean

Drop after each clean and reset into a good position for the next rep.

B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 92-95%

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells)
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load)
Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)

THIS IS THE EXACT SAME WORKOUT AS LAST WEEK! I had the pleasure of watching the very simple elements of this workout destroy people last week. For some, conditioning wasn’t where it needs to be, but for others, desire isn’t where it needs to be if you are serious about competing in this sport. I am running this workout in consecutive weeks because if it destroyed you last week, you’ll learn a lot about yourself by how you respond to having to tackle this again so soon. Are you going to resolve to be better, or will you find an excuse and let yourself off the hook?


Score :
A. 60kgs / 65kgs / 70kgs / 75kgs / 80kgs / 82.5kgs / 85kgs PR High hang clean & Hang Clean
B. 2*80kgs / 2*85kgs / 2*90kgs / 1*95kgs / 4*1*100kgs hard
C. Done with 32kgs KB for Russian Swings and 2*20KBs (1*32kgs last week), push myself again on burpees and could hit all sets 10-12 reps this time (few sets with 8 reps last week)

Impression
A. PR, j'ai dû m'y reprendre à 2 reprises pr le passer j'ai fait un fail au premier mais on est venu me parler avant la dernière rep donc peut être pas assez concentré ... lol l'excuse enfin ca passe direct après
B. dûr à 100kgs j'ai l'impression d'avoir perdu un peu sur les front squat mais c'est peut être parce qu'il est placé aen second exercice ds ce programme ... c'est peut être le but de CJ...
C. 2 fois le même EMOM dégueulasse 2 mercredi de suite mais cette fois j'ai augmenté un peu les poids sur les lunges et me suis sorti les doigts du cul sur les burpees par dessus la box d ... pas reussi encore à faire tous les tours à 12 burpees j'ai fait 2 tours à 10 avant les 2 derniers tours, vraiment difficile de garder le rythme sur cette partie, les jambes sont lourdes ^^

Demain repos avec un peu de natation.

Ah les vicieux ils ont remis cet emom de dingue. Faut que je me le fasse ce truc   

Testes le c'est mortel comme travail

Absence des forums ^^, remise à jour, j'ai continué de m'entrainer sauf Samedi où j'ai été pris en guet apens par mes potes pour mon enterrement de vie de garçon tout le week end.

Lundi difficile après très peu d'heure de sommeil mais no excuses.


Workout of the Day : 15/08/2014

A.
Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Build over the course of the 8 sets.

B.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 – 4 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 90%

C.
Five rounds for time of:
3 Muscle-Ups
6 Shoulder to Overhead (185/135 lbs)
9 Strict Handstand Push-Ups
12 Chest-to-Bar Pull-Ups

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Push-Ups x 20-40 Unbroken reps
(make these perfect – they’re not for time, so don’t rush through them)
Rest as needed

Score :
A. 50kgs / 55kgs / 60kgs / 65kgs / 70kgs / 72,5kgs / 77,5kgs / 80kgs
B. Done based on 1RM 122,5kgs : 4*85kgs / 3*97,5kgs / 2*105kgs / 3*2*110kgs / 2*105kgs : need to go a little more deeper at 90%, so added another set
C. Scale 60kgs : 25min39 first round 2min47 after lost Time on MU ... I still use my arme too much , the rest was OK.
D. Done 3sets of 6 GHR, 3*25pushups

Impression
A. Toujours cette technique de merde au split a travailler, je crois PR sur le push press mais pas certain ...
B. Ça passe facile mais on ma fait remarque qu'il me manquait un peu de descente sur la deuxième rep quand j'ai 110kgs donc je me suis concentré pr trouver un repère car j'ai l'impression de descendre bas c'est pas un soucis de force :/
C. Metcon très axé force la partie la plus difficile fut les MU pour moi ... Pr mes collègues c'était les strict. HSPU mais eux ont mis 70kgs sur les S2O
J'ai bosse un push jerk pr économiser les épaules ... Bonne stratégie le C2B pullups très faciles.
D. Ras ça passe les push up après tout ça difficile quand même.


Workout of the Day : 18/08/2014

A.
Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)

immediately followed by…

Every two minutes, for 10 minutes (5 sets):
Power Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)

immediately followed by…

Every two minutes, for 10 minutes (5 sets):
Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)

B.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 4 reps @ 85%

C.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
12 Heavy Russian Kettlebell Swings

Score
Hard training after my boxday (all week end) in IBIZA xD
A. Muscle Snatch : 30kgs / 40kgs / 45kgs / 50kgs / 55kgs
Power Snatch : 55kgs / 57.5kgs fail / 57.5kgs / 2*60kgs
Snatch : 60kgs fail / 50kgs / 55kgs / 57.5kgs / 60kgs (=PR)
B. based on 1RM 122.5kgs : 6*77.5kgs / 4*85kgs / 2*100kgs / 6*85kgs / 4*100kgs / 2*110kgs / 6*100kgs / 4*100kgs ATG each time
C. strict HSPU, KB 32kgs 9 rounds + 1HSPU

Impressions
A. la fatigue mais la technique manque encore
B. ca passe easy
C. j'était parti sur 10 tours mais ca va

Ca va pour cette séance, la partie A se serait peut être mieux passé avec un week end moins mouvementé mais faut vivre des fois xD


Workout of the Day : 19/08/2014

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(you should be getting more comfortable with these now, so start to challenge the loading if you’ve just been focused on positioning)
Rest 90 seconds
Weighted Chest-to-Bar Pull-Ups x 4-6 reps @ 21X0
(all sets must exceed loads used on August 5, 2014)
Rest 90 seconds

B.
Bench Press
*Set 1 – 5 reps @ 60% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 8 reps @ 75-78%
*Set 8 – 8 reps @ 75-78%
Rest exactly 2 minutes between sets.
This is the same rep scheme as last week. If you made all sets, bump the loading on sets 7 and 8 by 2-3%. If you didn’t make all sets last week, keep the loads the same and make it a goal to hit every rep.

C.
Two sets for max reps of:
4 Minutes of Rowing (for meters)
3 Minutes of Ring Dips @ 10X1
(pause for one second at full extension)
2 Minutes of Chest-to-Bar Pull-Ups
Rest 4 minutes

Score :
A. Overhead Squat narrow grip : 30kgs / 35kgs / 40kgs /42.5kgs / 45kgs
C2B PU strict : 4+12kgs / 4+12kgs / 6+10kgs / 6+10kgs / 6+10kgs
Too heavy with 2.5kgs more in strict form.
Work in nano mobility felt better than 3 weeks ago on narrow OHS.
B. done based on 100kgs, worked at 77.5% (+2.5%) on 2 last sets. No misses.
C. Set1 : 1023/33/18
Set2 : 978/28/19
C2B were harder than usual Dips tooked me a lot of energy with this tempo.

Impressions
A. la mobilité s'améliore j'ai put resserer les main sur la prise.
B. à l'aise du le bench mais 'jai senti les barres plus lourdes que la semaine passée
C. sympa comme format, je sens qu'on va le refaire ds quelques temps j'epsère améliorer sur les 3 domaines.


Workout of the Day : 20/08/2014

A.
Every minute, on the minute, for 6 minutes:
Front Squat x 1 rep
Loads per set (by %): 50, 60, 70, 75, 80, 85

B.
Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Jumping Lunges with Barbell (75/55)  35kgs Rx
Minute 2 – 15 Unbroken Wall Ball Shots (30/20 lbs)  8kgs for UB
Minute 3 – 10 Toes to Bar

D.
Three sets of:
Weighted GHD Hip Extension x 6-8 reps @ 2014
Rest 30 seconds
Seated Leg Curls with Band x 12-15 reps
Rest as needed

Score
A. based on 107.5kgs : 55kgs / 65kgs / 75kgs / 80kgs / 85kgs / 92.5kgs
B. did Clean work from last Saturday : up to 92.5kgs (+2.5kgs PR) and then 3 fails @95kgs, stayed block in the down front squat position ^^
C. done with 35kgs on lunges ... hard, 8kgs WB to perform all sets UB, T2B all sets UB
D. done

Impressions
A. ras ca passe easy
B. Piiiiiaaaarrr, après à 95kgs je passe en dessous, réceptionne la barre mais reste coincé en bas bien 4/5s pas moyen de remonter lol, je me sers pas assez du rebond, à travailler.
C. ... ... ... horrible les lunges j'ai failli pleurer plusd'une fois lol, le reste ca va mais alors les lunges j'arriver même plus à sauter vers 15-20min, alors je les faisais 2 par 2 ^^ à mon avis on va le remanger mercredi prochain, j'adopterai une autre stratégie sur cette partie (couper les 20 reps au lieu de tout faire unbroken)
D. ras ca pique les ischios

des fentes sautées lestées   les genoux doivent manger!