Get on with your badself programming

Voici la programmation en ligne. Elle est adaptable à toutes et à tous. Vous aurez des questions bien entendu auxquelles je répondrai directement sur le blog ou bien à la salle. ENJOY!

15 Juin 2017

Hang Clean: 70%*4, 75%*3, 80% 3*3 // Squat Clean: 70%*4, 75%*3, 80% 3*3 // Then for Time: 100 Walking Lunges Barbell ( 40KG ),100 Push Ups, 100 Air Squat .

16 Juin 2017

Hang Snatch: 70%*4, 75%*3, 80% 3*3 // Clean Pull: 75%*4, 80%*4, 85% 3*3 // Then for Time 100 alternate KB Snatch  // EMOM 14′ : 10 Ring Dips, 8 Push Press ( 50KG ) // Back Squat : 5*5.

17 Juin 2017

Deadlift: 80% 3*5, 85% 3*3, 87% 3*2 // Then for Time: 100 Wall Ball, 100 Box Jump Over, 100 DU Then EMOM 12′ : 5 HSPU-5 Squat Clean ( 60KG ).

18 Juin 2017

Row: 5 rounds of : 5 min max calories. Rest 1min between rounds. Your score is the max calories on each round // 2 rounds of 4*400m . 1min rest between reps. 3min rest between rounds.

19 Juin 2017

Power Clean: 70%*5, 75%*4, 80% 3*3 // Deficit Snatch Pull: ( 70%*5, 75%*4, 80%*3 ) *3 // Complex: ( ( 4 Squat Clean + 3 Hang Clean + 2 Push Jerk ) *5 // EMOM 12′ : 1ere min 8 thrusters ( 45 KG ), 2e min 12 V Up.

20 Juin 2017

Power Snatch: 70%*4, 75%*3, 80% 3*3 // Clean Pull: ( 70%*4, 75%*3, 80%*3 ) *3 // Back Squat: 70%*5, 75%*4, 80%*4, 85% 3*3 // Then For Time 100 T2B // Then For Time: 50 Pull Up, 40 Push Up, 30 HSPU or Pike Push Up, 20 Dips .

21 Juin 2017

Push Jerk from Rack: 70%*5, 75%*4, 80% 3*3 // Full Snatch: 70%*5, 75%*4, 80% 3*2 // EMOM 14′: 1ere min 10 Muscle Snatch ( 40 KG ), 2e min 10 Kal Airdyne // Front Squat: 70%*5,75% 4*4, 80% 3*2

22 Juin 2017

Bench Press Anatomique: 80% 3*4, 85% 4*3 // Then 5 RFT of: 400m Run, 3 Rope Climb Ascent, 50 DU or 150 SU // Then DT= 5RFT of: 12 Deadlift, 9 Hang Clean, 6 Push Jerk ( 70KG/ 50KG )

23 Juin 2017

Run 3*600m, 4*200m, 3*500m, 4*200m. 90sec rest between reps , 4min rest between sets. Pacing = 1min 40 on the 400m or 24sec on the 100m

26 Juin 2017

Squat Clean: 70%*5, 75%*4, 80% 3*3 // EMOM 12′: 1ere min 6 Clusters, 2e min 12 cal Airdyne // Front Squat: 7*4 80% // Walking Lunges Dumbbell 100m // 80 T2B for Time.

27 Juin 2017

Hang Power Snatch: 70%*4, 75%*3, 80% 3*3 // Push Jerk: (70%*5, 75% 2*4, 80%*3)*2 // 80 Wall Ball (20LB/14LB) for Time // High Pull Snatch: 80%*5, 85% 4*4 // Then 3 RFT of : 50 Dumbbell Snatch (24KG/16KG) , 20 T2B

28 Juin 2017

15 MU Rings for Time // Then 4 RFT of : 5 HSPU, 12 Ring Dips, 15 Pull Up // 200 DU for Time // 10m Hand Stand Walk*3 //

29 Juin 2017

OHS: 70%*5, 75%*4, 80% 3*3 // Then Isabel: 30 Snatch for Time (60KG/43KG) // Bench Press: 70%*6, 75%*4, 80%*6, 85%*4 // Back Squat: 70%*5, 75%*3, 80%*5, 85% 3*3.

30 Juin 2017

Row 1000m rest 2min // 8*500m rest 1min between each set then rest 2min // 1000m Row.

3 Juillet 2017

Push Press Dumbbell: 6*6 // Then « MARY » AMRAP 20 min of: 5HSPU, 10 Pistols, 15 Pull Up // Back Squat: 70%*5, 75%*4, 80%*4, 85% 3*3 .

4 Juillet 2017

Clean: (70%*4, 75%*4, 80%*4)*2 // Then 5 RFT of: 8 Clusters, 16 Ring Dips // Then 5 Rounds not for Time of: 20 OH Walking Lunges + 6 Push Press ( Use the Fat Bar ) Rest 30″ between sets // Then 30 GTOH Fat Bar for Time .

5 Juillet 2017

Power Snatch: (70%*4, 75%*3, 80%*3)*2 // OHS: 7*4 // Then 5RFT of: 30 Wall Ball, 12 GHD // Deficit Clean Pull: 6*4( 80% of your 1RM Clean)

6 Juillet 2017

Deficit HSPU on parallettes or on plates: 7*3 // MU Rings: Make a total of 15 reps in fewest sets // Pull Up: (Weighted vest or Medball between feet ) 4*10 // Strict half T2B: 4*5 (do not drop below parallel) // HS Shoulder Tap: 5*20 ( modify by performing shifts in wall facing HS) // Hollow Bridge Hold: (feet pointed together) 3*60 ».

7 Juillet 2017

Row: 1000m straight into 6 Rounds of: 250m hard, 250m easy.

10 Juillet 2017

Power Clean: (75%*5, 80%*5, 85%*3,87%*3)*2 // Snatch Pull: (110%*5,115%*5,120%*4,125%*4)*2 // Back Squat: 85%5*5, 90%3*3 // Then Max Back Squat Bodyweight unbroken // Then 100 Front Rack Lunges Push Press (40/25) // Then GRACE: 30 Clean and Jerk for Time (60/43)

11 Juillet 2017

Snatch Ladder: Perform 8 reps and increase weight on the bar after each rep (ex: 40KG,50KG,55KG,60KG etc…) // High Pull Clean: 70%*4,75%*4,80%*4,85%*4 (percentage of your Squat Clean) // EMOM 32′: 15 Kal Row, 10 Thrusters(43kg/30kg), 30 »Farmer Walk, 15 Push Up.

12 Juillet 2017

100 Arch Body/ Hollow // 80 GHD Sit Up // Bench Press: 5*4 // Then 5 RFT of: 3 MU Bar, 5 HSPU, 7 Burpees Box Jump over, 9 Ring Dips .

13 Juillet 2017

Complex of:( 3 Hip Squat Clean + 3 Front Squat + 3 Clusters )*5 // Ladder Squat Clean: Perform 8 reps and increase weight on the bar after each rep (ex: 50KG,60KG,65KG,70KG etc…) // EMOM 21′ of: 15 Deadlift Fat Bar (60/40), 15 T2B, 15 Wall Ball Shot.

14 Juillet 2017

Run : 1000m 3′ rest , (1*800m,1*200m) rest 3min ,(1*600m,1*200m,1*200m ) rest 3′, (1*200m,1*200m,1*200m,1*200m, 1*200m) // At the beginning the intensity is moderate,then pick up the pace as you add 200m into the work out .

17 Juillet 2017

Push Press Band (KB suspended): 5*5 // Complex: (3 Hip Clean+3 Power Clean+ 3 Split Jerk)*5 // Then for Time: 200m Run, 8HSPU, 5 MUp Rings, 10 GTOH(50KG), 400mRun, 7HSPU, 4 MUp Rings, 8 GTOH, 800m RUN, 6HSPU, 3 MUp Rings, 6 GTOH.

18 Juillet 2017

Power Snatch: (70%*5, 75%*4, 80%*4)*3 // OHS: 80%*3*5 // Back Squat: 75%*5, 80%*5, 85%*5, 87%*3, 90%*3 // Then 7 RFT of: 8 Power Snatch(70% RM1), 12 Wall Ball Shot(20LB/ 14LB), 8 Push Up Row(16KG/10KG).

19 Juillet 2017

High Pull Clean: 70%*5, 75%*4, 77%*4, 80%*3, 85%*3 (use percentage of your RM1in Power Clean) // Split Jerk: 70%*4, 75%*4, 77%*3, 80%*3, 85%*3 // EMOM 28′: 15 KB Swing(24KG/16KG), 10 Slam Ball(50LB/35LB), 12 Kal Airdyne, 12 GHD Sit Up.

20 Juillet 2017

8 Pull Up Weighted Vest *8 // Then 5 RFT of: 300m Row, 3 Rope Climb Ascent, 6 Squat Clean(60KG/40KG), 9 Bar Facing Burpees // Then For Time: 60 Kal AirDyne, 50 DU, 40 Wall Ball(20LB/14LB), 30 Push Up, 20 Pistols Squats, 10 OHS(40KG/30KG), 5 MUp Rings.

21 Juillet 2017

Bench Press Dumbbell: 28KG 6*6 // Then For Time: 100 GTOH(30KG/20KG), 90 DU, 80 Front Rack Barbell Lunges(40KG/25KG), 70 Burpees, 60 Pull Up, 50 Mountain Climber, 40 Dumbbell Snatch(24KG/16 KG), 30″Hollow Rock, 20 Deadlift(100KG/75KG), 10 Kal AirDyne.

24 Juillet 2017

Squat Snatch: 80%*3*5, 85%*3*2, 87%*2*3 // OHS Barbell Band with KB: 5*8 // Then OH Walking Lunges with Barbell Band KB: 50m // Then: 5 Back Squat(80%) + 12 Box Jump (70cm/60cm).

25 Juillet 2017

Squat Clean: (80%*6, 85%*3, 87%*4, 90%*3)*2 // Push Jerk: 70%*7, 75%*4, 80%*5, 85%*2, 87%*4 // Then 21/15/9/15/21 of: DB Thrusters / Pull Up // E2MOM 18′: 4 Heavy Squat Snatch / 10 Strict T2B .

26 Juillet 2017

Deadlift: 10/8/6/4/2/2/4/6/8/10 // Back Squat (Bodyweight)+ Bench Press(Bodyweight) 10/9/8/7/6/5/4/3/2/1 // EMOM 21′: 10 Ball over Shoulder(50LB/35LB), 50 DU, 10 GHD Sit Up.

27 Juillet 2017

Strict Press: 70%*5, 75%*7, 80%*3,85%*5 // Then 5RFT of: 12 HSPU,12 Box Jump Over, 15 Kal Bike, 15 T2B // Front Squat: (80%*6, 85%*3, 87%*4, 90%*2)*2 // Then For Time: 3 Rope Climb Ascent, 4 Snatch, 7 Burpees Over The Bar, 4 Rope Climb Ascent, 5 Snatch, 9 Burpees Over The Bar, 5 Rope Climb Ascent, 11 Burppes Over The Bar, 6 Snatch .

28 Juillet 2017

Assault Bike: 200Kal For Time (Above 300/200 Watts) rest 3min // 10 Time 20 Kal (rest 1min between sets) .

31 Juillet 2017

Complex: 8G/8D OHS KB + 8G/8D KB Snatch(24KG/16KG)*5 // Power Snatch:( 75%*4,80%*5, 85%*3, 87%*3)*3 // Then Complex:( 2 Power Snatch + 3 OHS + 4 Hang Snatch)*5 // Back Squat: 10/8/6/4/2/1/1/2/4/6/8/10.

1er Aout 2017

Squat Clean: 75%3*5, 80%2*3, 85%3*2 // Split Jerk: 75%*5, 80%*4, 85%*4, 90%*2 // High Clean Pull: 70%*5, 75%*5, 80%*5, 85%*5(Percentage of your RM1 in Power Clean) // Then 100 Thrusters For Time(45KG)

2 Aout 2017

Push Press: 80%6*6 // Complex of: (10 HSPU + 12 Shoulder Tap)*5 // With Weighted Vest Perform: (8 Chest To Bar Pull Up + 12 Ring Dips)*5 // Snatch Pull: 5*5(110% of your RM1 in Snatch) // Front Squat: 75%*3, 80%*3, 85%*3, 90%*3 .

3 Aout 2017

Deadlift: 80%7*7 // ( 6 Anatomic Bench Press + 12 DB Pull Over on Swiss Ball)*5 // Then 5RFT of: 5 Squat Clean, 15 T2B, 10m OH Barbell Lunges(40KG), 5 MUP Rings.

4 Aout 2017

Row: 10*300m(Rest 45sec between sets) 3 min rest then // Assault Bike: 10*30Kal (Rest 1min between sets).

7 Aout 2017

Snatch Ladder: (1min30 to perform a single Snatch, 1min rest between each Snatch) 40/25, 50/35, 55/40, 60/45, 65/50, 70/55, 75/60, 80/65 // Hang Snatch: 70%*5, 75%*3,80%*3, 85%*2 // OHS Barbell with suspended KB on both side: 5*5 // Then 5 Rounds of: 5 Back Squat + 10 Pistols(rest 60sec between each round)

8 Aout 2017

7 Rounds For Time of: 2 Squat Clean + 4 Front Squat + 6 Push Press // Then 6 Rounds of : 6 Pull Up with weight + 6 Ring Dips( 45sec rest between each round) // High Clean Pull: 70%*5, 75%*5, 80%*5, 85%*5(percentage of your Hang Squat Clean 1RM)

9 Aout 2017

5 Rounds For Time of: 15m Sled Pull Sprint + 15 Kal Bike + 3/2 Rope Climb Ascent // Front Squat:10 Ronds of : 30sec to perform 5 Front Squat, rest 1min,( use 75% of your 1RM) // Then 5 Rounds For Time of: 12 HSPU, 15 Wall Ball(20LB/14LB), 30 DU, 15m Front Rack KB(20KG/12KG) Walking Lunges, 12 Burpees.

10 Aout 2017

Clean Ladder: (same format as the Snatch Ladder) 50/40, 60/50, 70/60, 80/70, 85/75, 90/80, 95/85, 100/90 // Then EMOM 30′ of:  1ere min: 7 Thrusters(43KG/30KG), 2e min: 8 CTB Pull Up, 3e min: 12 Kal Row.

11 Aout 2017

Run: 200m( 30sec) rest 30sec, 400m(1min20) rest 60sec, 800m( 3min) rest 1min15 then do the same from the 800m, 400m, 200m // 1mile run with weighted vest .

14 Aout 2017

Snatch Balance from rack behind neck: 6*6 // OHS: 70%*5, 75%*5, 80%*5, 85%*5 // Full Snatch: 70%*6, 75%*6, 80%*5, 85%*3 // Then 5RFT of: 15m Sled Pull, 20 Pistols Squat, 5 Deadlift(80%RM1).

15 Aout 2017

Hip Squat Clean: 6*6 // Hang Squat Clean: 70%*6, 75%*6, 80%*6, 85%*6 // Push Jerk: Bulgare 5(3heavy+8light) // Front Squat: Bulgare 5(3+8) // Then 5 Rounds not for time of: 6 HSPU+10 Ring Dips (use a weighted vest) rest 60 » between each set.

16 Aout 2017

EMOM 30′ of: 1ere min 5 Clusters(45/30), 2e min 10 Burpees OTB, 3e min 10 Slam Ball(50LB/35LB) // Clean Pull: 7*7 80%RM1.

17 Aout 2017

Shoulder Tap: 5*10(rest 60″ between each set) // Strict T2B: 5*10(start from 90° to the top of the bar) rest 60″ between each set // Hollow Rock: 5*30″ rest 60″ between each set // Then 5 Rounds not for Time of: 15m Barbell Bear Walk+15 Push Up Row(18/12) // EMOM 28′ of: 15 cal Bike, 10 Thrusters(45KG/35KG),10 Chest To Bar Pull Up, 15 Push Up Rings.

18 Aout 2017

200 Cal Bike For Time(Don’t go below 350watts for men, 230watts for women) // Then For Time: 100 Russian KB Swing(32KG/20KG), 100 Double KB Lunges(24KG/16KG) //Then 5 Rounds not for Time of: 5 Pull Up lestés+12 Dumbbells Planck Row on GHD (24KG/16KG).

Lundi 21 Aout 2017

High Snatch Pull: 7*7(75% of max Snatch Pull) // Hang Power Clean: (80%*5,85%*3, 90%*3)*3 // Squat Snatch: 80%*4, 85%*4, 87%*4, 90%*2 // Power Clean: 70%*6, 75%*6, 80%*6, 85%*6 // Then AMRAP 14′ : 10 Barbell Lunges OH, 8 Push Up Row(20KG/12KG), 30m Farmer Walk(DB32KG/ 24KG).

Mardi 22 Aout 2017

Hip Squat Clean: 7*7(65% of RM1 Squat Clean) // Then 10 Rounds for Time of: 4Burpees OTB+5GTOH(60KG/45KG)+3MUP Ring // Push Jerk: 70%*7, 75%*5, 80%*4, 85%*3, 90%*2 // Front Squat: 85%*5(Each 2min perform 5 reps in maximum 45sec)*5 .

Mercredi 23 Aout 2017

HSPU: 30 single( starting from the bottom, perform explosive strict press) // Bar MU: 5*5(the bar should travel straight up your face just like a snatch) // Ring Dips: 6*6(weighted vest) // C2B Pull Up: 5*6(weighted vest) or strict Pull Up) // Hand Stand Walk: 60m for Time // GHD Med Ball Sit Up: 5*10(20LB/14LB).

Jeudi 24 Aout 2017

Alternating Lunges Wall Ball: 6*20(20LB/14LB) // Then EMOM 18′: 15m Bear Walk Barbell, 10 Power Snatch(40KG/25KG), 3 Rope Climb Ascent // Clean and Jerk: (80%*5, 85%*4, 87%*3)*2.

Vendredi 25 Aout 2017

Row: 3 Rounds of: 1000m, 500*2( rest 1min between reps, rest 2min between rounds) // Run: 300m*10(rest 1min30 between each rep).

Lundi 28 Aout 2017

Hang Clean:( 5 reps in 45sec each 2min)*5 // Squat Jerk: (with Band and KB) 6*6 // OHS: 75%*4, 77%*3, 80%*4, 85%*3 // EMOM 20′: 12 OH Lunges, 12 Wall Ball Shot(24LB/14LB).

Mardi 29 Aout 2017

Hip Squat Snatch: 7*7(60% RM1 of Power Snatch) // Then 6 Power+6 MU Bar(or C2B Pull Up)*6 // Front Squat: (75%*5, 80%*5, 85%*5)*2 // Strict T2B (from 90 degree to the top): 5*8 .

Mercredi 30 Aout 2017 

30 Strict MU Rings for Time // Pull Up( with weight): 6*6(increase weight on each set) // EMOM 27′: 30″ Battle Rope, 8 GTOH(50KG/40KG), 12 cal Bike.

Jeudi 31 Aout 2017 

Deadlift: 10-8-6-4-2 (70%,75%,80%,85%,90%) // Snatch Balance: 7*7 // 10 Rope Climb Ascent(legless) for Time // Then 4 Rounds For Time of: 400m Run, 8 Thrusters(50KG/40KG).

Vendredi 1er Septembre 2017

Assault Bike: 5 Rounds of 5min max cal(rest 1min between rounds) // 3 Rounds of: 4*400m(rest 1min between reps, rest 3min between rounds) Pacing should be : 1min24sec-1min28sec each 400m.

Lundi 4 Septembre 2017

(1 Squat Clean+2 Reverse Lunges+3 Push Jerk)*20 // Sled Pull: 15m*10(1min rest between set) // C2B Pull Up: 5*10(use a weighted vest) // Back Squat: max effort in 3min(bodyweight) then 75%*7, 80%*6, 85%*5, 87%*4 // EMOM 14min: in a min = 7 Burpees OTB, 6 Power Clean.

Mardi 5 Septembre 2017

Dumbbell Squat Snatch one arm: 6*5 (20KG/12KG) // 150 Russian KB Swing For Time (32KG/20KG) // Snatch: every 3min for 30min: 60%*3, 70%*3, 80%*2, 90%*1, 100%*1 .

Mercredi 6 Septembre 2017

High Clean Pull: 70%*7, 75%*5, 80%*5, 85%*4 // Windchill: 5*10 // Power Snatch: 3*5 75%, 2*3 80%, 3*2 85% // Spilt Jerk: 70%*10, 75%*8, 80%*6 // Then 4 Rounds For Time of: 500mRow, 7 MUp Bar, 10 strict HSPU, 50 DU.

Jeudi 7 Septembre 2017

Deadlift: 8-6-4-2-1-1-1-1 (55%,65%,75%,85%,90%,95%,100%,100%) // Then For Time: 20 Cal Bike, 40 WB Shot(30LB/20LB), 10 MUp Bar, 100 OH Dumbbell Walking Lunges(24KG/16KG), 10 MUp Bar, 40 WB Shot(30LB/20LB), 20 Cal Bike.

Vendredi 8 Septembre 2017

Run: (400m, 300m, 200m)*3 // Rest 3min between each distance. Pace: 400m=1min20, 300m=1min, 200m=30sec // Then perform a Mile Run as fast as you can.

Lundi 11 Septembre 2017

Snatch( every 2min for 20min): 60%*3, 60%*3, 70%*2, 70%*2, 80%*2, 80%*1, 85%*2, 85%*1, 87%*2, 87%*1 // Front Squat( every 2min for 10min): 100%*2 ( RM1 of Squat Clean) // HSPU(every 45sec for 3min): 4 Strict HSPU with pause descent for 2sec on mid section // Then EMOM 12min of: 8 Power Snatch(45KG/30KG), 12 HSPU.

Mardi 12 Septembre 2017

Clean And Jerk( every 2min for 20min): 60%*3, 60%*3, 70%*3, 70%*2, 80%*1, 80%*1, 85%*1, 85%*1, 87%*1, 87%*1 // Then 3 Rounds for Time of: 800m Run, 50 WB Shot(20LB/14LB), 25 Burpees.

Mercredi 13 Septembre 2017

Romanian Deadlift Snatch Grip: 6*6 at 110% of your RM1 Snatch // Single Arm Dumbbell Press: 8Left/8Right*6(20KG/16KG) // 100m Dumbbell Lunges(Farmer Carry) (24KG/16KG) // Back Squat (every 2min for 12min): 80%*3, 85%*3, 80%*3, 87%*2, 90%*2, 90%*2

Jeudi 14 Septembre 2017

For Time: 21 Hang Clean(70KG/50KG), 15 HSPU, 9/7 MUP Bar or Rings, 15 GTOH(70KG/50KG), 12 HSPU // Then AMRAP 16min of: 20 Thrusters(50KG/35KG), 20 Pull Up, 20 Burpees OTB.

Vendredi 15 Septembre 2017

Assault Bike: 5 Rounds of 5min max calories (rest 1min between) // 5 Rounds not For Time of: 20 GHD Sit Up Medball(20LB/14LB), 30 Russian Twist(20LB/14LB), 15 V-Up.

Lundi 18 Septembre 2017

Squat Clean maxi: 5-5-3-3-3-2-2-1-1 // Push Jerk maxi: 5-5-3-3-3-2-2-1-1 // Max DU Unbroken // HSPU Kipping maxi Unbroken

Mardi 19 Septembre 2017

Full Snatch maxi: 5-5-3-3-3-2-2-1-1 // OHS maxi: 5-5-3-3-3-2-2-1-1 // Pull Up maxi Unbroken // Wall Ball maxi Unbroken (20LB/14LB)

Mercredi 20 Septembre 2017

Push Press maxi: 5-5-3-3-3-2-2-1-1 // Back Squat maxi: 5-5-3-3-3-2-2-1-1 // Ring Dips maxi Unbroken // T2B maxi Unbroken

Jeudi 21 Septembre 2017

Front Squat maxi: 5-5-3-3-3-2-2-1-1 // Split Jerk: 5-5-3-3-3-2-2-1-1-1 // 500m Row // Push Up maxi Unbroken

Vendredi 22 Septembre 2017

MUp Rings maxi Unbroken // Deadlift maxi: 5-5-3-3-3-2-2-1-1 // Cal Bike maxi in 1min // KB Swing maxi Unbroken (24KG/16KG)

Lundi 25 Septembre 2017

Clean and jerk: 70%*3, 75%*3 80%*3, 85%*3, 90%*2, 92%*2 // Snatch Pull: 110%*3, 115%*3, 120%*3, 125%*2, 130%*2 (percentage of your Snatch RM1) // Back Squat: (3sec pause down) 80%%4, 85%*4, 87%*3, 90%3, 92%*3 // Then 3 Rounds for Time of: 15 Power Snatch(45KG/35KG), 20 Wall Ball Shot(24LB/20LB), 25 GHD Sit Up with Medball (20LB/14LB)

Mardi 26 Septembre 2017

Jerk from Rack: 65%*3, 70%*3, 75%*3, 80%*3, 85%2, 90%*2, 92%*2 // Power Clean: 70%*5, 75%*5, 77%*3, 80%*3, 85%*3, 87%*2, 90%*2, 92%*2 // EMOM 20′: 15m+15m Suitcase Carry (32KG/24KG), 12 HSPU, 10 GTOH (45KG/35KG), 8 Strict T2B.

Mercredi 27 Septembre 2017

Snatch: 55%*3, 60%*3, 65%*4, 70%*4, 75%*4, 80%*3, 85%*3, 87%*2, 90%*2, 92%*2 // Clean Pull: (percentage of your Clean RM1)110%*5, 115%5, 120%*3, 125%*3, 127%*2, 130%*2, 135%*2 // Strict Press: 65%(4*10)

Jeudi 28 Septembre 2017

5 Rounds for Time of: 300m Row + 8 Burpees over the Row // Front Squat: (3sec pause down) 75%*5, 80%*5, 85%*5, 87%*3, 90%*3, 92%*3 // Then AMRAP 15min of: 50 DU, 30 cal Row, 20 Burpees.

Vendredi 29 Septembre 2017

OHS: 60%*4, 65%*4, 70%*4, 75%*3, 80%*3, 85%*3 // Turkish Get Up: 25 Left – 25 Right // Then 5 Rounds not for Time of: 10 Back Extension GHD + 10 GHD Row

Lundi 2 Octobre 2017

Snatch Pull: 80%*5*2, 85%*3, 87%*3, 90%*3, 92%*3 // Clean Pull: 80%*3%5, 85%*3*5 // Back Squat: 75%*5, 80%*5*3, 85%*3*2, 90%*2*3 // Good Morning: 4set of 8reps // EMOM 18′: 7 Clusters(43KG/30KG), 14 HSPU

Mardi 3 Octobre 2017

Rack Jerk: 75%*5, 77%*5, 80%*3*3, 85%*2*4, 90%*2, 92%*1, 92%*1, 92%*1 // High Clean Pull: 100%*5, 110%*5, 115%*5, 120%*5, 122%*3, 125%*3, 130%*3 // Hip Snatch: 50%*7, 55%*5, 60%*3, 65%3, 70%*3

Mercredi 4 Octobre 2017

Deadlift: 70%*6, 75%*5, 77%*4, 80%*4, 85%*4, 87%*3, 90%*3 // OHS: 65%*5, 70%*5, 75%*4, 80%*4, 85%*4 // Find your heaviest set of: 1 Hang Squat Clean + 1 Power Clean + 1 Squat Clean // Then 5 Rounds for Time of: 15 Pull Up, 30 Wall Ball (20LB/14LB), 45 cal Row

Jeudi 5 Octobre 2017

100 DB Thrusters, 200 KB Snatch, 300 Front Rack Barbell Lunges, 400 Cal Row, 500 DU for Time

Vendredi 6 Octobre 2017

HSPU: on parallettes starting in HS perform 3sec negative to flat position, hold 2sec then back on HS position. Track the elbows in (20rep) // C2B: with weighted vest strict if possible, keep body straight, legs straight and together. Be sure to touch chest . 6*5 // MUP Rings: reverse Tabata full 8 Rounds / Hollow Rock + Arch Rock: use a PVC, the grip should be more width than shoulder 4*25 each

Posted on 14 juin 2017 in Programmation

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