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

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

August 5, 2015 – Competition

Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Strict Ring to Sternum Pull Ups x 6-8 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

B.
Every minute, on the minute, for 24 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups
Minute 2 – 10 Front-Racked Alternating Reverse Lunges (115/75 lbs)
Minute 3 – 12 Push Press (115/75 lbs)

C.
Three sets of:
Banded Glute Bridges x 25 reps @ 11X1
Rest as needed
Glute Ham Raises x 6 reps @ 20X1
Rest as needed
Supine GHD Straight Body Hold x 60 seconds
Rest as needed
——————————————–

1000m row
Mobility

A- 
Handstand walk x20m
Weighted false grip ring pull ups x6-8reps (+6kg)
Overhead hold 10kg barbell + 2KB 16kg

B- 52kg barbell
Done it for time
--> 26min14
I was dead at the 15th minute, so done it for time

C- DONE

August 6, 2015 – Competition

Active Recovery Day
Swimming Workouts Provided by Heidi Fearon
A.
Breath Control Focus Session
Start with 50 V-Up Sit-Ups – try to go unbroken

Four sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts

Four sets of:
50 Meter (25m with closed fist, 25m swim)
Rest 30 seconds
(Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.)Four sets of:

Four sets of:
25 Meter Breathe Every 5th Stroke
Rest 20 seconds

One set of:
50 Meters @ 60% effort
(count your strokes for each 25…the average of this is the stroke count you want to maintain in the next set – e.g., 18 strokes for first 25 and 20 strokes for second, goal is to maintain 19 strokes)

Every minute, on the minute, for 6 minutes:
50 Meters Breathe Every 3rd Stroke
(maintain same stroke count throughout)

Rest two minutes, and then…

Four sets of:
25 Meter Breathe Every 5th Stroke
Rest 10 seconds

Two sets of:
100 Meter Breathe Every 3rd Stroke
Rest 15 seconds

One set of:
200 Meters
(breathe as comfortable, but maintain your stroke count)

Rest two minutes, and then…

Two sets of:
50 Meter Kick-Only – butterfuly kick from your back if possible
Rest 10 seconds

Two sets of:
50 Meter Pull-Only – focus on chin tuck and long strokes
Rest 10 seconds

Warm Down – 100 Meters

August 7, 2015 – Competition

Workout of the Day
A.
Every minute, on the minute, for 10 minutes:
Jerk x 2 reps @ 70-85%

Mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk.

B.
Every 3 minutes, for 15 minutes (5 sets) for times:
15/10 Calories of Assault Bike
4 Power Cleans @ 70% of 1-RM Clean & Jerk
4 Front Squats
4 Shoulder to Overhead

Finish each set as quickly as possible and note times for each.

C.
Ten sets of:
Back Squat
*Set 1 – 5 reps @ 60% of 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 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.

Set a clock…this should not take more than 30 minutes.

D.
Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups
8 Burpees

------------------
1000m row
Mobility

A- 1RM 92.5kg
65/65/70/70/70/72.5/72.5/75/75/

B- 65kg barbell
Aidyne around 70RPM per round
Power cleans all touch and go 
Front squats all UB 
S2O all UB
TIMES : 1'56/1'56/2'01/2'05/1'59

C- 1RM 137.5kg
82/105/117/110/117/125/105/105/105/ 105
Around 28min to perform theme all.

D- HSPUs with abmat 
HSPUs 1st set UB then 2 by 2
Burpees UB, good pace
TOTAL : exactly 4rounds

ADDED 3 sets of 
Weighted pull ups (+12kg) ×5reps
GHD sit ups ×15 reps
Wheel Rollout x10reps
REST as needed

Tomorrow weightlifting !!!