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

Chuuuut Newjack, j'ai été entrainé dans un piège haha !!
Oui Adyxion, en ce moment pas trop ça les MUs, mais je vais commencer par les bosser en stricts afin de gagner en force sur ce mouvement

June 2, 2015 – Competition

Workout of the Day
**Program Note- This week will be a mix of testing and transitioning into our next cycle, which will begin on Monday, June 8. If you have friends who are looking for a program with a kick ass community supporting them, please encourage them to jump on and participate in the Invictus online community.**

A.
Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep

Build over the course of the six sets to today’s heaviest single.

B.
Take 20 minutes to build to today’s heaviest…
Clean x 1 rep

C.
“Lil Fish 2.0″
Climb the following ladder every minute, on the minute, for as long as possible:
185/135 lb Clean & Jerk + 10 Strict Handstand Push-Ups
205/145 lb Clean & Jerk + 9 Strict Handstand Push-Ups
225/155 lb Clean & Jerk + 8 Strict Handstand Push-Ups
245/165 lb Clean & Jerk + 7 Strict Handstand Push-Ups
265/175 lb Clean & Jerk + 6 Strict Handstand Push-Ups
285/185 lb Clean & Jerk + 5 Strict Handstand Push-Ups
305/195 lb Clean & Jerk + 4 Strict Handstand Push-Ups
325/205 lb Clean & Jerk + 3 Strict Handstand Push-Ups
345/215 lb Clean & Jerk + 2 Strict Handstand Push-Ups
365/225 lb Clean & Jerk + 1 Strict Handstand Push-Ups

Total score is the number of handstand push-ups completed within the time limit. E.g., a male athlete who successfully clean & jerks 305 lbs, but fails 325 lbs, will have a score of 49 reps.

This workout is best performed with either multiple barbells or some training partners who will change the weights for you as you perform your handstand push-ups.

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Face-Down Chinese Planks x 60 seconds
Rest as needed
——————————————


1000m row
Mobility

A- Front squat
80/90/100/110/120PR/122.5fail
             
B- Clean  
80/90/100/112.5fail/100

C- "Lil Fish 2.0"
Barbell (kg): 60/65/70/72.5/75/77.5/80/82.5/85/90

TOTAL : minute 2 (4/9) really bad.
I've finished it for time
10min + 9min08
To much time to perform the HSPUs  
                                                     
D-
Min1 - Plank 45/60sec
Min2 - kipping HSPUs 5reps
Min3 - 45sec rotating plank (L)
Min4 - 45sec rotating plank (R)

Tout bon le FS, ça monte ! Ca veut dire que tu peux potentiellement squat clean 120kg  
Bien joué pour la séance tiouz  !

June 3, 2015 – Competition

Workout of the Day
A.
Deadlift x 3 reps (with PERFECT posture and mechanics)
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

THIS TEST MEANS NOTHING IF YOU ROUND YOUR BACK – I need to know what you can do with proper mechanics, not that you’re willing to damage yourself.

B.
For time:
20 Overhead Squats (135/95 lbs)
30 Kettlebell Swings (32/24 kg)
40 Wall Ball Shots (30/20 lbs)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Wall Ball Shots
30 Kettlebell Swings (32/24 kg)
20 Overhead squats (135/95 lbs)

Perform the kettlebell swings so that your hands and all portions of the kettlebell are above the eyebrows.
——————————————

Mobility
1000m row

SKILL 4 sets
5 snatch pulls 90kg 
2min rest

A- current 3-RM 160kg
80/120/136/152/162.5 (PR)

B- 61kg barbell / 32kg KB / 10kg ball

TOTAL TIME : 20min48

20 OHS 10+10 / 4×5
30 KBS 15+15 / 10+5+10+5
40 WBS 10+10+10+10 / 10+10+10+10
50 DU UB / UB 
50 Cal 2min50 (1min55/500m)

ADDED 4 sets
10 strict T2B
10 butterfly pull ups
10 GHD sit ups
90sec rest

Retour de 3j de repos apres etre allé sur Paris pour mes cours du coup j'en ai profité pour prendre du repos complet.

WARM-UP
50burpees

---> biiiim douleur epaule droite sur une réception d'un burpee.
50 burpees a froid je ne pense pas que ce soit une tres bonne idee.
J'aurais aime faire du rameur et mobilité avant.

Je devais faire haltero avec des complexes snatchs et cleans & jerk.

Bonne partie de mobilité, avec coiffes, abaisseurs.
Du coup j'ai fais un 10 rounds Not for time
500m row
10 GHD SIT UPS
10 Box jumps

TIME : 40min10
Travail sur les BJ surtout, arriver à repartir directement apres l'impulsion et technique trouvée , garder le buste en avant durant la réception au sol.

5km row/ 100 GHD SIT UPS / 100 box jump ... 40 minutes t'a pas chômé !!!

En déteeeeeeeeeente Bro

Une moyenne de 2 minutes au 500m , 1 minute pour 10 GHD sit ups, 1 minute pour 10 box jump, le tout X 10 avec le changement de poste c'est bien je trouve

J'etais enerve aussi haha

Surtout que c'était un "Not for time" haha
Sacré Tiouz

Bah oui Not For Time
Mais un petit chrono ne fait pas de mal hahaha
PS : super WOD

June 8, 2015 – Competition

NEW PROGRAMMING CYCLE STARTS TODAY!!!
Get strong, and go long 2.0. 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
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

-----------------
MORNING

10min warm up
THEN
5 rounds
30/30
2min rest
THEN
5 rounds 30/30 
warm down 10m

AFTERNOON

1000m row
Mobility

A-Font squat 6sets
Current 1RM 120kg 
70/75/80/85/90/90

B- Current 1RM Snatch 70kg
52kg barbell

C- Current 1RM Back Squat 137.5kg
(103-116kg) 
105/110/110/115/115/115kg

D-60kg barbell
Reverse : 10/10/12/10 
Struct Chin ups : 10/10/8/8
Reverse lunges.....fucking exercise hahaha !!!! No legs anymore

ADDED 
Every 2min for 10min
100m row : 18"/18"/18"/19"/19"
10 WBshots 9kg : all UB
20 double unders : all UB

TIMES : 1'04/1'03/1'03/1'05/1'02

June 9, 2015 – Competition

Workout of the Day
**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 @ 70-75%
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.

Please post your results to comments!!! We are honored to be able to provide programming for the members of our amazing community, and we have a team of coaches who are dedicated to supporting even our online blog followers by moderating the comments and answering questions that pop up. We also do analyze the data and make tweaks to the program based on trends we see from those who post. Please help us do our job better by providing data points and feedback!

——————-

1000m row
Mobility

A- 
HSPUs : 4+1/ 3+1 /2+1/ 1+1+1
L-S DH : 10+10/ 10+10 / 10+10 / 10+10
DU : UB / UB / UB / UB
HSPUs are still hard for me... 
L-seated did with a 10 second pause between 10sec work

B- 1RM split jerk 92.5kg
47/50/55/60/65/70/75/80/80/80 
Two last ones were hard but no fail

C- 1RM 72.5kg 
5×35/5×45/5×50(1fail)/3×60/3×60/3×60/10×50-54

Impossible to do 3 reps at 85-90% (60kg) So I scaled at 55kg...
And then I scaled at 45 to do 10 reps.
Donno why...

D- with a 24kg KB and 20 dips 
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.

TIMES
1st set with 20 ring dips (4×5), I didn't finished the set in 6min
So scaled at 10ring dips
2nd : 5min (dips 5+3+2)
3rd : 4min50 (dips 4+3+3)
4th : 5min28 (dips 4+3+2+1fail+1)

All the workout was focused on shoulders. For me it was hard during the D part to do 20 ring dips, even 15. So i prefered to do 10 reps and keep a good pace.
My shoulders are OFF now !!

Tu m'étonnes que tes shoulders sont OFF Toute bonne séance ça !

June 10, 2015 – Competition

Workout of the Day
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.
-----------

1000m row
Mobility

SKILL Emom 10min
5 strict pull ups

A- with 70-89kg barbell 
70/70/70/72.5/72.5/75/75/77.5/77.5/80/80/82.5/82.5/85/85

B- Current 1RM Backsquat 137.5kg 
EVERY MIN : 57/70/82/96/110 
THEN
EVERY 2min : 116/122/130 
THEN
MAX REPS 80% (110kg) : 5reps

C- 102kg (225lbs) barbell / 10kg ball (don't have more)
1st : 1 round + 10 + 5 DL
(BBJ UB / DL UB / PU 4x5 / WB 15+10 / DU UB / 10 BBJ / 5DL)

2nd : 1 round + 6BBJ 
(BBJ UB / DL 8+7 / PU 5+4+4+4+3 /WB 10+10+5 / DU UB / 6BBJ

D- 4 sets 
Strit T2B x10
Hip extension x6-8
V-UPs x15 
1min rest

Thursday June 11th ACTIVE RECOVERY DAY

WARM UP (500m)
100m brasse
100m (25 crawl / 25dos)
100m jambes
100m brasse
100m crawl

Every min for 4min (100m)
25m crawl with pull boy

100m jambes

EVERY 2min for 12min (6sets)(300m)
50m crawl (full)

100 brasse

Warm down (200m)
100m crawl
100m dos

TOTAL : 1300m / 46min

bonne séance de natation

Je vais t'appeler Nemo maintenant  Good job

Merci les gars !! bon seance récup
Némo ?? JE VALIDE lol

June 12, 2015 – Competition

Workout of the Day
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

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

1000m row
Mobility

SKILL Every 2min for 12min
1 strict ring MU + 3 strict ring dips
I/I/I/I/I/I

A- 2min30 rest
72/85/96/102/108

B-
50/55/60/60/65/65

C- 14kb DBs for each

D- 4 sets of
2 ring MUs
60sec plank
15 GHD sit ups
1min rest

Really proud of my work to do my Ring MUs

June 13, 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)

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

B.
For time:
Row 1000 Meters
50 Thrusters (75/55 lbs)
30 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 15:00, and then…

“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Please note times for both.

C.
Complete 12 minutes of:
40-Yard Sled Push (heavy)
40-Yard Farmer’s Carry (heavy)

Intention here is constant movement for the 12 minutes. Don’t make the loads so heavy that you cannot continue to grind…but don’t make them so light that you are sprinting and so gassed that you have to break.

——————-

5min air dyne
Mobility

A-
30" : 3UB / 20UB / 5m
45" : 1 / 15 / 5m
60" : 2 / 14 / 5m
First part killed my shoulders !!! Awesome

B- 34kg barbell (Rx)
FOR TIME : 12min24
Row : 3min36 (23s/m) 1min48/500
Thrusters : 10+7+7+7+7+5+7
C2B : 1by 1

JACKIE (Rx) :
TIME : 9min45 ( Current PR time is 8min17)
Row : 3min48 (20s/m) 1min54/500
Thrusters : 20+10+10+10
Pull ups : 4x5 + 10×1

C- 4 rounds
40m sled push 90kg
8 kipping HSPUs
1min rest

June 15, 2015 – Competition

Workout of the Day
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.

Finding your results in the blog comments is easy, just click on your name and it will pull up any of your previous entries.

B.
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.

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

Optional Additional 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 at least 3-4 hours prior to or after today’s primary work.

Five sets of:
Run 600 Meters @ 85-90% effort
Walk 200 Meters

——————-

MORNING 11AM

10min warm up
Then
3 sets of
5 rounds 30/30
2min rest between sets
Then
10min warm down

AFTERNOON 5PM

500m row
Mobility

A-
80/85/90/95

B- with 52kg barbell 
With feet in receiving position forces you to be quick during the descent, that's a nice one !!

C- last week i've built to 115kg
This week : 105/110/115/120/125
Awesome !!!!

D-
JL (20kg) : 10+10 each sets
WPU (+8kg) : 5+3 / 5+2+1 / 5+3 / 5+3
Jumping lunges finished my legs haha !!
Only weighted my pull ups with 8kg...

ADDED
Every 90 sec for 6min
10 UB butterfly pull ups
It was so easy after weighted pull ups

June 16, 2015 – Competition

Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 6-12 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 40 reps

Same as last week…just want to see that everyone is improving and able to follow the progression.

B.
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.

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 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 75%
Rest 2 minutes between sets.

Choose the same load for all four 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 8 minutes, for 24 minutes (3 sets) of:
Row 1000 Meters
20 Burpees Over the Erg
20 Push Press (115/75 lbs)
————————————-

1000m row
Mobility

A- 
HSPUs : 3+2+2 / 2+2+2 / eccentric x3 reps / eccentric x3 reps
DHL-Seat : 10+10+10 / 10+10+10 / 15+10+5 / 10+10+10
DU : 40UB each sets

B- 
60/60/70/75/75/75/75/80

C- 1RM 72kg
5x36 / 5x43 / 5×50

3x62 like last week, ilpossible to do theme, so scaled at --> 55kg x3reps
55x 3 / 55x3 / 57x2 :/

And then like last week scaled at 45kg to do 10 reps (6+2+1+1)

I should try do find my 1RM shoulder press

D- Rx
First round : 
Row 3min43 / burpees UB / PP 5+4+3+3+3 (so 18 reps)

Second round
Row 3min45 / burpees UB / PP 5+3+2+1 (11 reps)

Third round 
Row 3min52 / burpees UB / PP 5+3+2+2 (12 reps)

I wouldn't have done it with a 52kg barbell. Really hard to do my Push press

ADED 4 sets
10 strict T2B
60sec plank each sides
90 sec rest

June 17, 2015 – Competition

Workout of the Day
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%

Here’s a good example of how I would like to see these 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
————————————-

10min mobility
1000m row

A- 
60/65/70/75/80/85/85/85/87.5/87.5
Stayed at 87.5 to keep nice pace and good mechanics

B- 1RM 137.5kg
55/68/82/96/110 
THEN 
117/124/130
THEN
Max 80% 110kg : 4 reps

C- 1RM 170kg
110kg barbell

D- 
1 set 4min05 5+3+2 / 1by1 / 15+15 / 20+20
2 set 3min52 / 7+3 / 1by1 / 15+15 / 40UB
3 set 4mon25 /6+4 / 1by1 (10 no reps) / 20+10 / 40U 
4 set 5min23 / 6+4 / 1by1 (4 no reps) / 20+10/ 40UB

Chest to bar pull ups were hard !!


-> Two days off saturday afternoon !!

Toujours aussi impressionné sur le volume de vos séances à NJ & à toi ! Bravo les gars