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

Workout of the day : 24/05/2014

WOD: *Partner WOD*

Split up repetitions as you like

Buy in: 150m lunges

100 Cal row
100 Pull ups
100 Box step ups 25/40kg
100 Burpees

Buy out: 150m lunges

Score : 33min02

Workout of the day : 26/05/2014 Memorial Day ( Murph)
OFF-SEASON

A.
Take 20 minutes to find your new 1-RM Back Squat

B.“Ten Minute Capacity Test”
Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
4 Minutes of Rowing on Concept 2 (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (barbell starts from a rack)
(Ladies, perform these at .75 x Bodyweight)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(bar must start from the floor – no racks for this portion)


Score :
A. 5*60kgs / 4*80kgs / 3*90kgs / 2*100kgs / 1*110kgs / 1*115 kg PR +2.5kgs / 1*120 kgs + PR +7.5kgs / 1*125 kgs fail
B. 4min row : 64 cal / 3min pullups : 52 / 2min back squat bw (75kgs) : 23 / 1 min STO 60kgs : 11

Impressions :
A. Piiiiiiiiiaaaaarrrr, la barre à 125kgs est loupée de très peu, si j'avais pas fait le pallier à 115 elle serait passé mais la prochaine fois je l'aurai
B. Murph prévu comme dans toutes les box quasiment mais j'ai préféré faire le test prévu samedi. Content des résultats, peut être plus possible sur le cal mais je me suis économisé pr la suite...

A demain

L'amélioration au squat   t’expliques ça comment? ça doit faire super longtemps que t'as pas fait de 1rm

Merci le tempo 30X0 !!
Sérieusement ce travail ent empo m'a fait progresser énormément en terme d'explosivité et de force, les barres à 110 et 115 ont été si facile que ca m'a surpris moi et mon partenaire d'entrainement.

Mon dernier test au 1 Rm était vers le 07 ou 09 avril au début de ce cycle avec 112.5kgs, je n'avais pas tenté les 115 kgs car la rep était difficile ... peut être qu'elle serait passée.


Workout of the day : 27/05/2014
OFF-SEASON

A.
Three sets, not for time, of:
Handstand Walk x 15-20 Meters
L-Sit x 30-45 seconds
Skin the Cats x 4-6 reps
(slow and controlled)

B.
Every minute, on the minute, for 20 minutes:
2 Power Cleans
Note loads used for each set. Goal is maximum load successfully lifted over the course of the 20 minutes – which means, you’ll have to understand how to be aggressive, without failing a rep and costing yourself that number in your total sum.

C.
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Double-Unders
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Double-Unders
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds

Score :
A. done / 30s LSit / 4 skins the cat : handstand walk in progress happy !
B. 40kgs / 2*50kgs / 3*55kgs / 3*60kgs / 4*65kgs / 2*70kgs / 2*75kgs / 3*77.5kgs Total : 2455 kgs, coould do more, spend to much energy at the begining.
C. 30-47 / 12-33 / 7-15 my DU still sucks

Impressions
A. en progrès sur le handstand walk, j'ai opût aligner 3 fois 5-6m sur les mains, content !!
B. fait trop de doublé et triplet avec les poids légers donc eprdu moyen d'augmenter le score, mais c'était bien cardio et épuisant tout de même, je ferai mieux la prochaine fois
C. content sur les strict HSPU, un peu moins sur les DU mais ca progresse lentement ...

Je vais finir par savoir marcher sur les mains avant de faire 100DU unbroken  :mrgreen:

A demain

30hspu   

Très intéressant le tempo constrast, les gains de force ont l'air intéressant!



Tu me fais envie, je crois que cet été je me mettre à la même programmation. D'ailleurs ça me motivera que qqn d'autre le fasse, on pourra se tirer la bourre^^

Merci les HSPU strict c'est un point fort !

ahah le top d'avoir quelqu'un avec qui se comparer c'est clair !

Si tu suis les commentaires en dessous de la programmation ya de ces monstres qui font des perfs d'un autre monde, ça donne un objectif à long terme ahahaah

Attend pas cette été, le prochain cycle démarre le 09 juin ...    

Clair, faut aussi choisir à qui se comparer   

Je serai absent de mi juin à mi juillet donc l entrainement se fra avec les moyens du bord.


Mais sur le site on peut trouver les anciens wod ou c'est vraiment que un par jour d'affiché? càd: on peut commencer un "cycle" quand on veut?

Oui tu peux aller jusqu'au 01/01/2012 je crois

EDIT 2012 pas 2008

Workout of the Day : 28/05/2014
OFF-SEASON

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Load by feel here, most of you are still recovering from Monday.

B.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch
Loads per set (by %): 65, 70, 75, 80, 80, 85, 85, 90, 90, 95

C.
Five sets for times of:
Row 500 Meters
7/5 Muscle-Ups
7 Overhead Squats (185/135 lbs)
Rest 3 minutes

D.
Three sets of:
Single-Arm DB Row x 8-10 reps @ 2111
Rest as needed
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
GHD Sit-Ups x 12-15 reps
Rest as needed

Score
Hard today !
A. 5 à 40 / 3 à 60 / 1 à 70 puis 5*2 à 80 kgs
B. 37.5kgs / 40 kgs / 42.5 kgs / 45 kgs / 45 kgs / 47.5 kgs / 47.5 kgs / 3*50kgs : hang power snatch on set 6-10
C. scale 3 rounds 5 MU et OHS à 55kgs : 6min02 / 6min12 / 6min41
hard MU after rowing !
D. done 3 rounds with KB 32kgs 8 reps / GHR 6 reps / GHD sit up 15

Impression
Séance difficile techniquement.
A. facile mais je suis encore courbaturé de lundi donc j'ai pas voulu monté plus haut
B. enchainement plus difficle qu'il n'y parait surtout le hang snatch que je ne pratique aps souvent, à bosser
C. scale demandé lol OHS à 85kgs et 7 MU après 500m de rameur *5 pas possible encore, faut bosser, même en scalant j'en ai chié sur les MU que j'ai vraiment du mal à effectuer dans un metcon avec la fatigue.
D. fait pour le core les Glute ham raise au banc GHD dont bien hard ca pique les ischios dis donc

Workout of the Day : 30/05/2014
OFF-SEASON

A.
Take 15-20 minutes to build to a heavy Hang Snatch, and then…
“2014 Regionals Event 1″
Athletes get only 3 attempts to find their 1-RM Hang Snatch:
0:00-2:00 – Attempt # 1
2:00-4:00 – Attempt # 2
4:00-6:00 – Attempt # 3

Rest until the running clock hits 8:00, and then…

“Regionals Event 2″
Handstand Walk x Max Effort
(turn around and rest at 120′ if you make it unbroken)
Perform both of these events exactly as they would have been performed at Regionals.

B.
“2014 Regionals Event 3″ Nasty Girls Vol 2
Three rounds for time of:
50 Alternating Pistols
7 Muscle-Ups
10 Hang Power Cleans (175/115 lbs)

SCORE
A. up to 45 kgs and then
Attempt # 1 47.5 kgs done
Attempt # 2 50 kgs fail
Attempt # 3 52.5 kgs done and PR on hang snatch
B. 5 metters ... it's a PR no joke
C. scale to 30 pistols / 5 MU / 60kgs
times : 17min21 lost time on MU, pistols are ok now happy of it

Impressions
Mise en situation des régionals aujourd'hui au programme, benc'est un autre monde lol
A. Piiiiiiiiiiaaaaarrr
B. Piiaarr tout petit mais ces 5 mettres sur les mains on paru si longue, c'est kiffant de marcher sur les mains en fait, presque je vais me déplacer comme ça à la maison pour m'entrainer ahahahah
C. obliger de scaler, et j'ai mis 17min ... les mecs aux regionnals mettent quoi ... entre 7 et 9 min en Rx ... waooou

Workout of the Day : 31/05/2014
OFF-SEASON

A.
“2014 Regionals Event 7″
64 Pull-Ups
8 Overhead Squats (205/135 lbs)
Crush this, but don’t get too cocky. After all, you didn’t do six events prior to this one.

B.
“2014 Regionals Event 6″
For time:
50-Calorie Row
50 Box Jump-Overs (24″/18″)
50 Deadlifts (180/120 lb)
50 Wall Ball Shots (20/14 lbs)
50 Ring Dips
50 Wall Ball Shots (20/14 lbs)
50 Deadlifts (180/120 lb)
50 Box Jump-Overs (24″/18″)
50-Calorie Row
OBSERVE THE 21-MINUTE TIME LIMIT…Do not finish the work after the time cap. Cut it and learn that you need to move faster and get through more when it counts.

Score :
A. scale OHS 55kgs : 6min58
B. scale with 30 reps & deathlift 60 kgs : 16min56

Impressions
Donc c'est pas une grande news mais les mecs sont vraiment des monstres à ce niveau, quand je vois leurs temps avec les poids Rx', je me dis que c'est vraiment des mecs d'un autre monde ... peut être des sayens :mrgreen:

Etirements automassage apres tout ça, et week end repos bien mérité, semaine prochaine déload normalement avant d'entamer un nouveau cycle Invictus.

a + les mecs

T'as fait en cb de temps les tractions?

Le 50's je vais me le faire prochainement mais au poids femme   

Citation :

un nouveau cycle Invictus

ce sera ciblé sur quoi ce cycle?

J'ai pas fait gaffe au temps sur les tractions mais je dirai 4min max

le cycle aucune idée pas de précisions données par CJ Martin.

Workout of the Day : 02/06/2014
Transition Week

A.
Five sets of:
Hang Power Snatch + Power Snatch + Overhead Squat
Rest as needed

B.
Three sets of:
Romanian Deadlift x 5 reps @ 3011
Rest as needed

C.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Score :
A. warmup 30kgs / 40kgs and the 45kgs / 50 kgs / 55kgs / 55kgs / 55kgs
B. warmpup 40kgs / 50kgs and then 3*5 à 60kgs
C. 19 rounds Rx' hardest part was the squat ^^

Impressions
A. content d'avoitr pu passer le complex à 55kgs mais le hang power snatch a été difficile quand même, plus simple en hang squat snatch ^^
B. sans ceinture avec un bon tempo 3011 pour controler la descente et le mouvement, ça fait plaisir.
C. 19 rounds et les jambes qui ont morphlé sur les squat, je pensais pas (video à venir d'une partie du metcon car 19 min de taf
Ahah sur Invictus des emcs sont à 29 rounds looool

Workout of the Day : 03/06/2014

A.
Three sets, not for time, of:
Wall Climbs x 4-6 reps
Skin the Cat x 4-6 reps
Butterfly Pull-Ups x 12 reps
(simply working on speed and efficiency)

B.
Five sets of:
Push Press + Power Jerk + Jerk
Rest as needed

C.
For the following three segments, post three separate times, but leave the clock running:

For time:
Row 2000 Meters

When the clock reaches 10 minutes, complete the following for time:
10 Muscle-Ups
20 Burpees
30 Double-Unders
40 Ring Dips
30 Double-Unders
20 Burpees
10 Muscle-Ups

When the clock reaches 20 minutes, complete the following for time:
Row 2000 Meters

If you fail to make the time cap for any portion, simply proceed straight through into the next session without rest. Of course, you’re encouraged to modify as needed if you know that muscle-ups or ring dips will prohibit you from finishing in a reasonable time.

Score
A. done 3 sets with 4 reps / 4 reps / 12 reps
B. done work with 40kgs / 50 kgs / 60 kgs / 2x70kgs
C. segment #1 : 8min01 / segment #2 : scale 3 Rings MU and 3 Bar MU on the way back : 9min32 / segment #3 : 8min38

Impressions
A. tjrs ce travail de gymnastique au poids de corps qui fait bien monter la température et renforce le CORE.
B. complex simple mais hardu à 70kgs tout de même ^^
C. très dûr mentalement les 2000m de rameur en entrée de metcon et surtout à la fin, horriblement long.
Obligé de scaler les MU, je suis tjrs incapble d'en enchainer autant en metcon et au retour même un seul ne passait plus donc passage au MU à la bar, j'aurai peut être dû en faire plus que 3 mais les 20min approchant je pensais déjà aux derniers 2000m au rameur :-X

MU tjrs à travailler pour être à l'aise en metcon !

Sinon bonne séance dans l'ensemble, je sens que je progresse de façon générale, donc c'est d'autant plus motivant.

hello guys !

Workout of the Day : 04/06/2014

A.
Three sets, not for time, of:
Russian Leg Lifts x 6-8 reps
Alternating Pistols x 12-16 reps
Kettlebell Snatch x 8-10 reps each arm

B.
Eight sets of:
Clean + Clean from Below the Knee
pause with the barbell at least 2″ below the knee cap, plates hovering slightly off the floor, then clean)
Rest as needed

C.
Three rounds for time of:
Run 400 Meters
15 Box Jump-Overs (24″/20″)
10 Front Squats (185/135 lb.)

Score
A. done 3 sets 6/12/10 with KB 16kgs
B. 40kgs / 50kgs / 60kgs / 62.5kgs / 65kgs / 67.5kgs / 70kgs (1+fail) / 70 kgs
C. scale front squat 60kgs : 12min38 front squat (6/4 - 4/3/3 - 3-3-4)

Workout of the Day : 06/06/2014

A.
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Handstand Walk x 15-20 Meters
L-Sit x 30-45 seconds

B.
Perform each set for time of:
Snatch x 5 reps
Rest 2-3 minutes
*Set 1 – 115-135/75-95 lbs
*Set 2 – 135-155/85-105 lbs
*Set 3 – 155-175/105-125 lbs
*Set 4 – 185-205/125-135 lbs

C.
Six rounds for time of:
6 Power Cleans (225/155 lb.)
6 Bar Muscle-Ups
6 Handstand Push-Ups to 6″/4″ Deficit

Score :
A. done 3 sets MU : 4/3/3 Handstand Walk : 5-5-5-5 / 5-5-5-5 / 10-10 PR L-Sit 30s/30s/24s
B.
*Set 1 – 35 kgs : 23s touch n go
*Set 2 – 40 kgs 42s
*Set 3 – 45 kgs 1min14
*Set 4 – 50kgs 2min11
C. scale 70kgs for power clean and 10cms for HSPU, but inverted HSPU and Bar MU
final time : 19min33

Aujourd'hui séance en groupe avec les camarades

Workout of the day : 07/06/2014

A. Warmup :

Run 1200m
on the way : 20 lunges / 10 knees up / 10 feet to ass / 20 push u
then 2 rounds
10 passrought / 10 good morning

B. Partner Metcon:
Partners alternate rounds

6min AMRAP:

8 Kettlebell Swings 24kg
8 Goblet Squats 24kg

-1 min rest-

6min AMRAP:

~130m Sprint

-1 min rest-

6min AMRAP:

6 Clean & Jerk 50kg

C. Buy out : ABS KILLERS

2 rounds : 25 hollow rocks / 1 min plank / 25 situp / 1 min plank

Impressions :

Bonne petite séance en groupe et à l'extérieur de la box, ambiance détendu tout le monde a souffert pendant les sprints ^^ et le buy abs qui brulait bien ensuite.
RAS sur les clean and jerk à 50 kgs tout fait unbroken en touche and go, j'ai bien déguster sur les sprint, le souffle manquait un peu ^^.

NEW PROGRAMMING CYCLE STARTS TODAY!!!
Get strong, and go long. Focus will be on foundational strength and aerobic capacity. Yes, you can build both…trust the program and don’t worry if your training in the early off-season doesn’t look like the training the Games athletes are doing right now (it shouldn’t).

Workout of the Day : 09/06/2014

A.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes
Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

B.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch
*Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.
Goal is perfect reps, drive through the heels, finish extension, aggressive turnover and good weight distribution on receiving.

C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM

D.
Four sets for max reps of:
45 seconds of Alternating Reverse Lunges (185/125 lb – back rack)
Rest 45 seconds
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds

Score :
A. warmup and then : 1+1 @60 kgs / 1+1 @65 kgs / 1+1 @70 kgs / 1+1 @75 kgs / 1+1 @80 kgs / 1+1 @85 kgs (95% old 1RM 90kgs)
B. based on 57.5kgs : 2*37.5 kgs / 2*2*40kgs / 2*42.5 kgs / 4*2*45kgs, fail on rep2 on set 4,5
C. based on 120kgs : 3*90kgs / 3*95 kgs / 3*100 kgs / 3*3*102.5kgs
D. work with 60kgs Set1 : 10/13 / Set2 : 10/12 / Set3 : 8/10 / Set4 : 8/10

Workout of the Day : 10/06/2014

**Note about time management – for today’s session, get right into it. The loading is progressive, so you shouldn’t need a lot of extraneous warm-up time. Mobilize what needs to be prioritized, and get to work.

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 4-10 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 30-40 reps

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.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%
Rest 2 minutes between sets.
Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

D.
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.

Score:
A. HSPU : 10/10/10/10 - L-Seated Dead Hang 23s/20s/21s/22s - DU 30/30/30
B. based on 75kgs : 2*37.5kgs / 2*42.5kgs / 2*45kgs / 2*47.5kgs / 2*52.5kgs / 2*55kgs / 2*60kgs / 3*2*62.5kgs
C. 5*30kgs / 5*35kgs / 5*42.5kgs / 3*3*52.5kgs / 10*40kgs
D. scale 200m , kb 20kgs : 4min38 / 4min47 / 4min52 / 5min18

Workout of the Day 12/10/2014

A.
Every minute, on the minute, for 15 minutes:
High Hang Clean + Clean @ 65-80% of 1-RM Clean
Do not allow your chest to tilt forward over the barbell on the high hang clean – dip straight down by pushing knees out and driving hard to full hip extension, then be quick under the barbell.

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:
80% 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)

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.

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. 5* 1+1 @60 kgs (70%) 10* 1+1@65kgs (75%)
B. 1*50kgs / 1*60kgs / 1*72.5kgs / 1*82.5kgs / 1*95kgs / 1*102.5kgs / 1*107.5kgs / 1*115kgs
2min rest and 6*95kgs
C. scale 80kgs / ball 10kgs : set1 : 1 rounds + 24 / set 2 : 1 round + 2 reps
D. done without lest

Workout of the Day : 13/06/2014
cycle 2 week 1

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

B.
Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed
Build to today’s heaviest set.

C.
Four sets of:
Bulgarian Split Squat x 8 reps @ 3011
(use heavy DBs or KBs in each hand)
Rest 90 seconds
Seated Strict Overhead Press x 8 reps @ 2111
Rest 90 seconds

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. 2*55kgs / 2*65kgs / 2*72.5kgs / 2*77.5kgs / 2*82.5kgs
B. 1+1+2 à 40 kgs / 2 sets 1+1+2 à 42.5 kgs / 1+1+2 à 45kgs / 1+1+2 à 47.5 kgs / 1+1+2 à 50kgs
C. done 4 sets 8 reps with 2 kbs 16kgs and 40kgs on barbell
D. done 3 sets 6 reps at GHR and 3*60+16kgs on plank hold

Y a pas tout le temps un metcon dans les séances?

Salut Teba

Désolé de la rep tardive mais pas le temps de passé sur les forums, mais le temps de s'entrainer c'est le principal

Non pas tjrs, comme il s'agit d'une programmation qui prépare aux Opens c'est actuellement le hors saison et donc plus un cycle de force. Je crois les Lundi et vendredi pas de metcon Mardi Mercredi et Samedi condition, jeudi recup active.

Workout of the Day : 16/06/2014

A.
Four sets of:
Pause Front Squat @ 24X1 + 2 Front Squats
Rest 2 minutes

Goal is to match or improve on the four heaviest loads used last Monday.

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


C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 3-5% more than you used last Monday

D.
Four sets of:
Jumping Lunges with Barbell x 20 reps
(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)
Rest 45 seconds
Strict Weighted Pull-Ups x 6-8 reps
Rest 45 seconds


Score
A. 1+2 à 62.5kgs (+2.5kgs) / 1+/ à 70kgs (+7.5kgs) / 1+2 à 75kgs (+5kgs) / 1+2 a 82.5kgs (+2.5kgs) / 1+2 à 87.5kgs (+2.5kgs)
B. 4*1+1 with 40 kgs (70%) and 4*1+1 with 42.5kgs (75%), I like the no foot snatch ! "Very good exercice"
C. 3*92.5kgs (+3%) / 3* 97.5kgs (+3%) / 4*3*105kgs (same % +1 set)
D. barbell lunges with 30kgs / strict pullups 4*8 + 10kgs (should/could take 15kgs ???)

Workout of the Day : 18/06/2014

A.
Every 90 seconds, for 15 minutes (10 sets):
High Hang Clean + Power Clean + 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:
80% 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 score.

C.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 65%
Click the link on “Speed Deadlift” for a good example of how these should be done…work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.

D.
Four sets for times of:
10 Thrusters (135/95 lbs)
20 Chest-to-Bar Pull-Ups
30 Russian Kettlebell Swings (32/24 kg)
40 Double-Unders
Rest 4 minutes

Score
A.
3*(1+1+1)*60kgs / 3*(1+1+1)*65kgs / 3*(1+1+1)*67.5kgs / 3*(1+1+1)*70kgs
B. based on 1RM 120kgs
*Set 1 – 50kgs x 1 rep
*Set 2 – 60kgs x 1 rep
*Set 3 – 72.5kgs x 1 rep
*Set 4 – 85kgs x 1 rep
*Set 5 – 95kgs x 1 rep
Every 2 minutes…
*Set 6 – 102.5kgs x 1 rep
*Set 7 – 107.5kgs x 1 rep
*Set 8 – 115kgs x 1 rep
10 reps@95kgs (+4reps)
C. EMOM 12min with 90kgs
D. scale thrusters 50kgs / kb 24kgs
set 1 : 4min14 / set 2 : 4min54 / set 3 : 5min / set 4 : 5min54
lost time on DU on set 3/4, C2B hard on set 3/4