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

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

Merci mec !!
On progresse bien, on en est content !!

MORNING

1000m row
Mobility

A- HIIT 2 sets of
5 rounds 30/30
2min between sets
THEN
1000m row

Every 90sec for 15min
1 high hang snatch + 1 Power snatch + 1squat snatch
50kg barbell with good mechanics and no more than 10sec between singles


AFTERNOON

COMPETITION INTRA BOX

WOD 1 AMRAP 10min
20 Deadlifts 60kg
20 burpees over the bar
20 box jumps
15 DL 80kg
15 BOTB
15 BJ
10 DL 100kg
10 BOTB
10 BJ
THEN max DL 120kg

All Unbroken
Finished 10 last reps in 8min
And then I've done 20 reps at 120kg


WOD 2 6min to find 1RM complex

1 cluster + 1 front squat + 1 jerk
80kg (Cluster PR) then i've tried 85kg, done my cluster (85 Cluster PR) and failed my jerk


WOD 3 For Time (CAP 20min)
60 cal row
50 hang power cleans 50kg
40 T2B
30 wall ball shots 9kg
20 HSPUs
10 bar MUs


Dommage qu'il n'y avait pas beaucoup de monde, une dizaine....par contre l'esprit etait là alors c'etait top !!

5min airdyne
Mobility

WOD 1 BELGIAN THROWDOWN 2015
AMRAP 8min
1000m row
200 DU
Then max burpees : TOTAL 28reps

INVICTUS COMPETITION

A- Goal is a 95kg barbell
So 95kg barbell

B- 52/56kg barbell
55kg each sets

C- last week i finished with 125kg x3 reps
105/110/115/120/125x2
Was hard....

D-
52kg barbell 14reps
32 pull ups

Je suis fier de toi mon poulet !

Bravo les gars  !

June 23, 2015 – Competition

Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 40-50 reps

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

Build over the course of the 8 sets.

C.
One set of:
Strict Overhead Press x 10 reps @ 65-70% of 1-RM

D.
Every 12 minutes, for 24 minutes (2 sets) of:
Run 800 Meters
15/10 Muscle-Ups
Run 800 Meters

If you believe this will take you more than 8-9 minutes to complete a set, please reduce the muscle-up reps and/or shorten the distance of the run.

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

A-DONE

B- 
60/65/70/70/70/75/75/80kg failed the push press

C- Current 1RM 72
47.5kg barbell 6+1+1+1+1

D-
My goal was to perform 10 ring MUs each sets
So I scaled at 400m and 10 MUs
1st set 50sec rest 
2nd set only 3sec rest  
All my MUs 1 by 1...

ADDED every min for 8min 
Min 1 - 10/12 T2B
Min 2 - 10 ring dips

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June 30, 2015 – Competition

Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 50 reps

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

Goal is to use heaviest 2-3 loads from last week for all 8 sets.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 75%
Rest 90 seconds to 2 minutes between sets.

This is the last week of the volume pressing. Hang in there.

D.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 500 Meters
25/20 Strict Handstand Push-Ups
Run 400 Meters

These are strict handstand push-ups, do not revert to kipping. If you cannot finish the set within 6 minutes, please reduce the number of reps or distances of the row or run.


--------------
500m row
Mobility

15.2 Belgian TD
11min +5 WBS 
30 WB UB / 30 Snatches 30kg (20+10) / 30 WB UB / 30 snatches 50kg 1by 1 / then only 25 (10+10+5)
I gonna do it again on friday, in the morning, hopefully it will be less hot than this afternoon and I've to finish it

A- DONE

B- 50/55/60/65/65/65/70/70

C- 33/39/46/50/50/50x2/47.5/47.5/
40(4+4+2)
--> really really hard.... !!! I've had to scaled to perform all the part.
It's sooooo HOT here and after the 15.2 my shoulders are done

D- each sets I've done
500m row (around 1min50)
Max HSPUs till 6min (11/15/13)
400m run
Rest 40"/27"/20"

Tiouz, tu peux le finir tranquille le wod 2 !
A ta place, je fractionnerai dès le début les WBS par contre !

July 3, 2015 – Competition

Workout of the Day
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):
Hang Clean + Clean + Front Squat + Jerk

Build to today’s heaviest set.

C.
“Kill Cliff Granite Games Qualifier Week 3”
Complete as many rounds and reps as possible in 17 minutes:
50 Calorie Row
50 Wall Ball Shots (20 lbs to 10′/14 lbs to 9′)
50 Shoulder to Overhead (115/85 lbs)
50 Box Jumps (24″/20″)

D.
Three sets of:
Sumo-Semi-Stiff Leg Deadlifts x 8 reps
Rest as needed
Stationary Dips x 20-30 reps
Rest as needed

Optional Additional Conditioning Session
Hike for 40-60 minutes – steep terrain if possible


-------------------
500m row
Mobility

2nd attempt 15.2 BTD 015
9min57 !!!! Sooo proud
1st attempt 11min05, didn't finish the last WBSs, only 25reps

During this one
30 WBS 30UB
30 Snatches 30kg 15+15
30 WBS 15+15
30 Snatches 50kg 1by1 nice pace
30 WBS 15+15

A- 1RM 120kg
85/95/105/112.5/115

B-
60/65/70/70/75/80FAIL/80/80

C- 52kg barbell / 9kg ball
TOTAL : 209 reps
50cal row : 2'42/2'56
WBS : 15+15+10+10 / 9 
S2O : 10×5
BJ : step up good pace

D- ADDED 4 sets
V-Ups ×20
Side plank ×15 
Stationary dips x10

Bien joué Tiouz, je te l'avais dit

Monday, July 6th

500m row
Mobility

A- EMOM 6min
Full + quarter front squat

B- Belgian TD 015
Second attempt

C- Every 2min for 12min
Hang (mid thigh) + full snatch @80-85% 1RM snatch

D- Every 3min for 15min
300m row
5 strict HSPUs
7 butterfly pull ups

3min rest and then....

Every 2min for 10min
5 chest to bar pull ups
10 strict ring dips

---------------
A- built to 100kg then
100/100/105/105/105/105

B- TOTAL 179 reps (+5reps)
50 DL UB
40 T2B 5by5 till 40 then 1 by 1
30 C&J 1 by 1
20 PU 5 by 5
10 thrusters 3+3+2+2 (thrusters were hard !!!)
29 DL 10+5+5+5+4

C- 50kg barbell

D- Wantes to do some gym skills

Good job pour les Belgian  Tu valides ce score là où tu veux le refaire ?

Ceux à ma box l'ont fait une fois et ne veulent pas DU TOUT le refaire hahaha

C'est mon deuxieme passage deja et je compte repasser vendredi aussi il es top

July 7, 2015 – Competition

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

1000m row
Mobility

A-
Strict MUs 1+1/2(PR)+1/2+1/1+1+1
HSwalk 10/10/10/10
DU x50/×50/×50/×50

B-
60/65/65/70/75/75/75/75

C- 1RM 65kg
5×45/5×48/4×51/3×54/2×57

D- 70kg barbell
1st 5min26 
(scaled 5 C2B pull ups/5HSPUs + abmat) 2nd 4min13
3rd 4min17
4th 4min04
5th 4min16

Ir's already hard like that so with the RX..... !!!!

Strict MU

*bave*

T'arrives les strict rmu mais pas les bar mu? #mondeàlenvers

grave le monde a l'envers autant a la barre ça va au anneaux impossibles :'( comment tu fait

Mobility
1000m row

3rd attempt BTD 15.3
--> 199reps
20 reps more than the second attempt

A- Front squat x2 reps
%65-75-85-90-90+

1RM FS 120kg
78/90/102/108/108+ (110kg)

B- EMOM 10min
Snatch x2 reps

1RM 65kg
Min 1-3 (55-65%) 36/40/42
Min 4-6 (65-75%) 42/45/48
Min 7-10 (75-85%) 48/50/55/55

C- Every 2min for 12min
10DL 100kg all UB
3 ring MUs 2+1 each sets

D- 5 sets of
Bench press x10 60kg / x8 70kg / x6 75kg / x4 80kg
Weighted GHD X10 reps (+9kg) + 10 reps as fast as possible
Rest as needed

Oufti ! Bon score ça, bravo

A Avignon vous faites tous les throwdown

Belgian terminé. Une 70eme place. Énormément content de ce que j'ai fais durant ces 3 semaines, meme surpris...
La motivation de progresser et encore plus que présente...
Maintenant prépa pour le Unmatched Contest

--------------
MORNING
5min warm up
5min 30"30"
5min run
5min 30"30
5min warm down
--------------
1000m
Mobility

A- front squat x2 reps
As heavy as possible
Rest as needed

80/90/100/105/110
I think i could do better

B- every 90 sec
Snatch x1 rep
40/45/49/52/56/60/60/62/62/65

C- every 2min
Back saqat x5 reps
80/90/100/110/115

ADDED 4 rounds
Min 1 - 1 strict weighted ring MU (+3kg) + 1 strict
Min 2 - HS hold        
Min3 - 10-15 GHD sit ups

Then...
Tried 1 strict weighted MU +6kg PR
Max strict MUs = 3reps PR

Bien joué Tiouz, ta progression est fulgurante !

Merci Adyxion !!!!

-----------------------
July 14, 2015 – Competition

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

Mobility
500m row
Immediatly followed by...
5x 30"30" (resistance 5)
(153/156/159/153/158)
---------
A- done some strict weightedring pull ups unstead (+6kg)
4/4/4/4
5/6/5/8 (not good today on the HSW...)
UB/UB/UB/UB

B- 1RM 92.5kg
50/60/65/70/78(FAIL)/83(FAIL)/78/83/87.5/87.5

C- 1RM 60kg
50/52.5/55/57.5

D-
Around 2min45 for 750
Only 4 Ring MUs each sets.
Dead from yesterday strict weighted ring MUs

July 15, 2015 – Competition

Workout of the Day
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.
Three sets for times of:
Run 800 Meters
100 Double-Unders
10 Thrusters (175/115 lbs)
Rest 3 minutes

D.
Three sets of:
GHD Hip Extension + Barbell Row x 10 reps
Rest 60 seconds
Banded March + Weighted Anterior Loading x 3 minutes
(Anterior Loading Meaning a Heavy Sandbag/D-Ball/Medicine Ball)
Rest 60 seconds

----------------
800m run
Mobility

A-current 1RM 110KR
70/75/80/85/90/95/100/105FAIL/102.5

B-1RM 137.5kg

C- Ankle pain after the clean. So I prefered to not move it a lot.
So unstead, I've done
20 cal row
20 C2B
20 American swings 32kg
3min rest

4min57 / 5min07 / 5min35

D- 4 rounds
10 calories
10 T2B
10 Russian twists each sides 16kg KB

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