Mathieu [1m83 - 78kg - Crossfit/endurance]

WARM UP
100m brasse
4x25m finger tip drag
100m dos + PB
4x25 thumb to tight
100m jambes

THEN...

A-4x100m amplitude + plaquettes/PB
1min30 rest

B-Every 90sec for 9min
50m + PB

WARM DOWN
200m jambes + palmes
100m rattrapé

TOTAL : 1H/1500m

Because of my ankle, my coach gave me this....

A- WARM UP
1000m row
Mobility

B- 1RM Bench (Close grip)
--> 60/70/80/90/95

...AND THEN....

5 SETS OF...
Bench press x5 reps 80%
Max strict pull ups
--> 9/8/7/7/8

C- EVERY 90SEC (10sets)
1 strict ring MU + 5 strict ring dips

D- FOR TIME
50 strct T2B
Every break 30m farmer walk (KB 32kgx2)
--> 6min34
15+7+8+7+6+8

July 18, 2015 – Competition

Workout of the Day
A.
For max reps:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
30 Seconds of Handstand Walk (for max distance)
Rest 30 seconds
45 Seconds of Muscle-Ups
Rest 15 seconds
45 Seconds of Toes to Bar
Rest 15 seconds
45 Seconds of Handstand Walk (for max distance)
Rest 15 seconds
60 Seconds of Muscle-Ups
60 Seconds of Toes to Bar
60 Seconds of Handstand Walk (for max distance)

COMPARE TO JUNE 13, 2015

Note results as in the following example:
30s = 12/19/40 feet
45s = 11/21/35 feet
60s = 9/24/55 feet

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

C.
When the running clock hits 20:00, perform the following…

For time:
25 Shoulder to Overhead (135/95 lbs)
50 Back Squats (135/95 lbs)
100 Kettlebell Swings (24/16 kg)
200 Double-Unders

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

1000m row
Mobility

A-
MU : 2/2/2
T2B : 12/12/5
HSW : 7m/9m/12m

--->Focus on good mechanics

B- 50kg barbell
500m row : 1min55/1min54/1min55
PS : 1 by 1
BJ : step down, to not break my ankle
PU : 4x5 eaxh sets
TIME : 19min58

C- FOR TIME / 50kg barbell
S2O : 14+6+5
BS : 15+10+10+15
KBS : 50russian (25+25) / 50american (10+10+15+15)
DU : 4×50 UB

Thirsday July 23rd
SWIMMING SESSION

WARM UP (5oom)
500m slowly with good mechanics

THEN...

A- Crawl 3x150m (450m) with Pull Boy and platelets
Focus on good mechanics
2min rest

B- Crawl 5×75m (375m) FULL
50m focus on good mechanics
25m 100%

C- Butterfly skills 4×50m (200m)
4 times with legs then one time with arms

WARM DOWN
100m

TOTAL : 1625m / 1h05

Tu deviens une machine !

Peu etre pas une machine mais je progresse Jerem
Merci

Il n'y a rien à faire, Invictus ça forge un athlète !! Continue ainsi

July 24, 2015 – Competition

Workout of the Day
A.
Every minute, on the minute, until you miss the same weight twice…
Snatch x 1 rep

Men’s Loading (in lbs): 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295, 305
Women’s Loading (in lbs): 95, 105, 115, 125, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185, 190, 195, 200

B.
“Amanda”
Complete rounds and 9, 7 and 5 reps for time of:
Muscle-Ups
Squat Snatches (135/95 lbs)

Rest until the running clock reaches 20:00, and then…

C.
“The Sandwich”
For time:
80-Calorie Row
40 Shoulder-to-Overheads (155/105 lbs)
80 Deadlifts (155/105 lbs)

----------------
A- my PR was 70kg
I've reached 75kg during the ladder !!!

B- Rx
MUs : 3+2+2+1+1 / 2+2+1+1+1 / 2+1+1+1
Squat Snatches one by one
TIME : 17min37
MUs were very hard for me after the Snatches

Rest until the clock reached 23min... i was dead.
THEN...

80cal row in 4min17
40 S2O scaled at 60kg 5 by 5
80 DL RX 15+15+15+10+10+5+5+5
TIME : 18min53

Teens at the Games are really awesome... no words !!

Le amanda en rx'd

Tu ne l'as jamais essayé teba ?

Tu RX Amanda comme une machine et tu scaled à 60kg les S2O ? Pourquoi :O ?

Citation :

Tu ne l'as jamais essayé teba ?

même en emom j y arrive pas je pense

Justement Adyxion, je crois que j'ai trop donné a Amanda et vraiment les S20 impossibles...
Essais de le faire Teba

SATURDAY, JULY 25th

MORNING

Warm up
Row 500m

...THEN...

5x 30/30
2min rest
5x 30/30

5min rest

5 rounds not for time of
Focus on good mechanics

500m row
10 strict weighted T2B (+3kg wall ball)

MASSAGES !!!!!!!!!!!! lol

MONDAY, JULY 27th

1000m row
Mobility

A.
Three sets, not for time, of:
L-Sit x 45 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Bridge-Up x 5 reps @ 2225

B- Snatch Skills

5 sets of
Snatch pull from block 
x5 reps 80kg

5 sets of
Squat Snatch from block, focus on good mechanics
X3 reps 50kg

3 sets of 
Squat snatch x2 reps 60kg

C- every 5min for 30min (6 sets)
20 cal row
10 strict HSPUs (+abmat)
5 strict Pull ups

Times : 2'58/3'28/2'54/2'57/3'03/3'14
One cal per swing
Hspus : 3+3+2+2 each sets
All Pull ups UB

Massages

Belle séance Tiouz  J'aime bien le wod !

Sinon tu ne suis plus Invictus ?

Je suis toujours Invictus. Sauf que la on passe sur une semaine de transition à 80% donc j'en profite pour bosser med points faibles

TUESDAY, JULY 28th

Mobility
500m row

2 sets of
5x 30/30
2min rest

A- 3 sets of
1 legless rope climb
5 bar MUs
10 T2B

B- EMOM 8min
16 burpees
--> 2 rounds with only 14

C- AMRAP 12min
3 Strict C2B
6 HSPUs
8 T2B
--> 5 rounds + 5 HSPUs

D- not for time
100 hollow rock

MOBILITY

Okok Tu as raison !

Typiquement le genre de séance que je devrais faire !

WEDNESDAY, JULY 29th

1000m row
Mobility

A- 5 sets of
Clean grip Deadlift x5reps
Build to 130kg then                  
--> 130/135/140/145/150kg

B- Every 90sec for 8 sets
Squat Clean x2reps 70kg          
(Pause 3sec below the knees)

C- "CROSSFIT NIMES"
FOR TIME with a 60kg barbell (roubds trip)
10 squat cleans
20 ring dips
30 deadlifts
40 sit ups
50 box jumps

--> TIME : 13min57  
Squat cleans 5+5/5+5
Ring dips 3 by 3 / 3 by 3
DL 15+15/15+15
Sit ups UB/UB
Box jumps UB

FRIDAY, JULY 31th

1000m row
Mobility

A- Froint squat
X3 reps built over the course @1211

B- every minute for 5min
Back squat x1 rep
Build to a 85% rep

THEN

Every two minutes for 12 min
Back squat x5 reps at 80%

C- AMRAP 10min
10 cal airdyne
10 GHD sit ups
--> 8 rounds +1 cal

5min rest and then....

AMRAP 10min
10 cal row
10 alternating pistols
--> 5 rounds

MASSAGES !!

Toujours des douleurs dans l'epaules gauche du coup, je laisse de coté beaucoup de mouvement, de façon à ne pas forcer dessus.
Beaucoup de renfo avec élastique du coup, coiffes et abaisseurs

August 3, 2015 – Competition

Workout of the Day
A.
Take 15 minutes to build to a 2-RM Overhead Squat

B.
Every 2 minutes, for 16 minutes (8 sets), of:
3-Position Snatch with Pause
(high hang, mid-thigh, then 2″ below the knee – hold each position for two full seconds, maintaining positioning and mechanics throughout)

Start at roughly 65-70% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics.

C.
Three sets of:
Tate Press x 8-10 reps
Rest 30 seconds
Bent-Over Barbell Rows x 8 reps @ 2111
Rest 30 seconds
*Towel Kettlebell Farmers Walk x 60 seconds
Rest 60 seconds

*Loop a hand towel around the kettlebell handle and squeeze the towel for the carry – do not touch the kettlebell itself.

D.
Six sets of:
30/20 Calories of Assault Bike*
Rest 15-20 seconds
Front-Leaning Rest on Rings x 45-60 seconds
(place rings 2″ off the floor)
Rest 60 seconds

*Goal is to be as fast as possible, while maintaining similar times throughout the six sets.
———————————

1000m row
Mobility
THEN....
3 rounds of
20 DU
10 OHS (empty bar)

A- Current 1RM 90kg
60/70/80/90PR/95Fail
95kg, performed one, and the second I'm at the top but I've lost the sheathing so no rep...
But I'll have it haha

B- current 1RM 75kg
Prefered to start with 40kg because of my left shoulder, so...
40/40/40/45/45/45/45/45

C-
16kg dumbbells
60kg barbell
32kg Kb

D-
Assault Bike Times
1'47 68RPM / 1'37 71 RPM / 1'44 69RPM / 1'47 68RPM / 1'46 69RPM / 1'40 70RPM

All front-leaning Unbroken

Warm down
5min assault bike

On verra plus soouvent du bike maintenant que y en a eu aux games^^

Interessant ces exo d assistance, notamment le rowing qui est souvent délaissé

August 4, 2015 – Competition

Workout of the Day
A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

B.
Six sets of:
Halting Clean Deadlift + Clean Pull + 2 Power Cleans @ 65-80% of 1-RM Clean
Rest as needed

Build over the course of the six sets from the low to the high end of the prescribed range. Stay focused on maintaining good and consistent mechanics on the first and second pulls in each movement.

C.
Every minute, on the minute, for 10 minutes:
Split Jerk x 1 rep @ 70-80%
(hold for 3 seconds in receiving position and ensure perfect footwork)

D.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 75% of today’s heavy single

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

500m row
Mobility

A- current 1RM 120kg 
72/78/84/90/96
THEN...
102/107/110/120/125failed

B- 1RM 120kg 
80/80/85/85/90/90

C- 1RM 92kg
65/65/67.5/67.5/67.5/70/70/75/82.5

D- Current 1RM 137.5kg
100/110/120/130/135/140failed
Proud to have done 135kg with all we've done before
THEN...
102kg barbell

Un bon leg day qui doit bien piquer les cuisses ! Tout bon Tiouz

En effet Teba, ce sont des exos d'assistance qui sont tres bons en complément !!
Laisse tomber les jambes Adyxion haha je kiff ces séances sur les jambes. C'est LA base, tout part de là