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GrosT57 : Multi-Sports Training Log

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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 01/05 16h47

Workout of the day : 01/05/2014
OFF-SEASON



A.
Three sets, not for time, of:
Double-Unders x 40-50 reps
(note sets if not performed unbroken)
Alternating Pistols x 10-12 reps
Ring V-Outs x 6-10 reps

B.
Five sets of:
Power Clean x 1.1.1 @ 85-90% of 1-RM
(rest 10 seconds between singles)
Rest 3 minutes

C.
On the minute, every minute, for 8 minutes, complete:
3 Deadlifts @ 75-80% of 1-RM
6 Burpees Over the Barbell

Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…

D.
Every minute, on the minute, for 5 minutes:
15 Chest-to-Bar Pull-Ups

Scores :
A. done, assisted pistol
B. % based on 85kgs : 72.5 kgs / 75 kgs / 3 sets with 77.5 kg
C. done, still recovery from low back injury a small 80kgs, easy no pain :)
D. 10 UB / 10 UB / 7+3 / 5+3+2 / 5+2+2+1
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 02/05 15h09

Workout of the day : 02/05/2014
OFF-SEASON


A.
Take 15-20 minutes to build to today’s heavy Snatch.
B.
Take 15-20 minutes to build to today’s heavy Clean & Jerk.
C.
Bench Press @ 30X0
*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 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.

Score :
A. 20kgs / 30kgs / 40kgs / 45kgs / 50kgs / 2*55kgs
B. 40kgs / 50kgs / 60ks / 65kgs / 70kgs / 75kgs PR
C. based on 100kgs, tempo missed in set 5,9 et 10 pause at the top need


Impressions :
A. snatch ok pas voulu tenter de PR aujourd'hui, j'ai juste essayer de bien attrapper la barre lors des reps à 55kgs
B. PIIIIIAAR l'ancien était plus un power clean et 1 push press semi split, là c'est pas encore le plus beau jeté mais ca s'améliore
C. ca passe, le tempo pas respecté sur toutes les reps mais des sets mentionnés ca ira vendredi prochain

J'ai pensé à me filmer sur le clean and jerk, à 70kgs pas mal je trouve et 75kgs le split jerk moins bien mais c'est un PR, ca va encore augmenter je pense j'en suis qu'au premier mois du programme hors saison basé sur la prise de force.

Pour mes impressions

Ma position de départ est encore à corriger, le tirage est pas trop mal mais je dois pouvoir effectuer une meilleur extension de la hanche encore.
Le split jerk est clairement à travailler encore mais en progrès comparé à ce que je faisais il y a 1 mois.

Bref ya du boulot encore  : :fastoche: 


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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 05/05 10h54

Workout of the Day : 05/05/2014
OFF-SEASON


A.
Three rounds for time of:
50 Double-Unders
12 Alternating Pistols

B.
Eight sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.

C.
Back Squat @ 30X0
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.

D. (OPTIONAL)
Three sets of:
Snatch-Grip Romanian Deadlift x 6-8 reps @ 3010
Rest 90 seconds
GHD Sit-Ups x 20 reps @ 1010
Rest 90 seconds

Score:
A. done in not for time
B. 2*30kgs / 2*35kgs / 2*40kgs / 2*2*45kgs / 3*2*47.5kgs (85%)
C. 5*85kgs / 3*90kgs / 1*95kgs / 5*90kgs / 3*95kgs / 1*100kgs / 5*95kgs / 3*100kgs / 1*105kgs
D. not done, no time


Impressions
A. 2 skills que je ne maitrise pas dans un metcon, dur lol
B. sympa quelques raté à 47.5kgs mais sinon la technique s'améliore.
C. format pyramidale assez dûr mais j'ai réussi à faire les reps, le tempo n'a pas été gardé sur toutes les reps (besoin de souffler en haut parfois), la descente de 3s ok
D. pas le temps encore, faut que je sois en congés pr le faire ça, la séance est longue avec le squat avant ^^
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 06/05 16h36

Workout of the Day : 06/05/2014
OFF-SEASON


A.
Three sets, not for time, of:
Wall Climbs x 4 reps
Muscle-Ups x 4-8 unbroken reps
Toes to Bar x 12 reps

B.
Take 20 minutes to build to a heavy Split Jerk.
Work on keeping your weight back through the dip and drive and receiving the weight behind your ears.

C.
Three rounds for time of:
20 Strict Handstand Push-Ups
30 Pull-Ups

D.
Six sets for times of:
Row 250 Meters
100 Meter Farmer’s Carry

There is no rest between sets, other than the active recovery of the farmer’s carry. Note weight used, and times for each of the six row sprints.

Scores :
A. did 3 rounds 4 wall climbs, 4/3/3 MU and 12 T2B.
B. up to 70kgs but work more on technique at 60kgs
C. 9min58, first round 1min31, 2nd around 3min30 and 5min for the last one ... or the Art of Hard start and a survival finish ...
D. 2*32kgs KB : 54s / 55s / 58s / 57s / 59s / 1min02
Core and trap work hard while "active recovery" :)
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 07/05 11h00

Workout of the Day : 07/05/2014
OFF-SEASON


A.
Two sets, not for time, of:
15′ Legless Rope Climb x 2 ascents
Strict Toes to Bar x 8-10 reps @ 2110
Double-Unders x 40-50 reps

B.
Take 10-15 minutes to build to 80-85% of your 1-RM Deadlift

C.
Complete as many rounds and reps as possible in 5 minutes of:
4 Deadlifts @ 80-85%
3 Muscle-Ups
Rest exactly 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps (30″/24″)
15 Pull-Ups

Scores :
A. done, no problems in rope clim and T2B, DU still a weakness to work but in progress
B. always in low back injury recovery so up to 80kgs by set of 8
C. scale 80kgs, 2 rounds + 4 deahlift : deathlift easy no pain in low back, lost time in MU, hard today
D. 3 rounds + 10 box jumps + 4 pullups
E. 50 GHD Sit ups
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 08/05 14h28

Workout of the Day : 08/06/2014
OFF-SEASON


A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
Rest as needed between sets

B.
Five sets for times of:
5 Squat Cleans (185/135 lbs)
10 Strict Handstand Push-Ups
15 Pull-Ups
20 Hand-Release Push-Ups
25 Box Jump-Overs (24″/20″)
Rest 3 minutes

Score :
A. based on 90kgs : 5*62.5kgs / 3*72.5kgs / 2*75kgs / 1*80kgs / 1*85kgs / 2*80kgs / 4*75kgs
B. scale 60kgs and 3 rounds : 3min05 / 3min48 / 4min28 total 3 rounds 17min21



25 min d'automassage et étirements ensuite.
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 09/05 10h23

Workout of the Day 09/05/2014
OFF-SEASON


A.
Take 15-20 minutes to build to today’s heavy Snatch.

B.
Take 15-20 minutes to build to today’s heavy Clean & Jerk.

C.
Bench Press @ 30X0
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.

Score :
Hard for heayvy weightlifting today
A. up to 45kgs (80%) and work on technique with 3 sets of 2 reps.
B. up to 65kgs (86%) and work on technique with 3 sets of 2 reps
C. based on 100kgs : 5*75kgs / 3*80kgs / 1*85kgs / 5*80kgs / 3*85kgs / 1*90kgs / 5*85kgs / 3*90kgs / 1*95kgs

Impressions
A et B. pas la forme aujourd'hui mon monter plus j'ai fait quelques fails au snatch en plus, donc préféré travailler à ces poids
C. là ca a été, le bench ca va presque tjrs 8)

2 jours de repos maintenant, les 5 jours d'affilés se sont sentis sur cette dernière séance.

A+ sur vos carnets
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 12/05 15h03

Workout of the Day : 12/05/2014
OFF-SEASON


A.
Every two minutes, for 24 minutes (12 sets):
Snatch x 2 reps
*Set 1 – 50%
*Set 2 – 60%
*Set 3 – 65%
*Set 4 – 70%
*Set 5 – 75%
*Set 6 – 80%
*Set 7 – 85%
*Set 8 – 90%
*Sets 9-12 – 90% or more

B.
Every two minutes, for 16 minutes (8 sets):
Clean & Jerk x 3 reps
*Set 1 – 50%
*Set 2 – 55%
*Set 3 – 60%
*Set 4 – 65%
*Set 5 – 70%
*Set 6 – 75%
*Set 7 – 80%
*Set 8 – 85%

C.
Back Squat
*Set 1 – 4 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 85%
Rest as needed between sets.

Score :
A. based on 55kgs : 2*30kgs / 2*35kgs / 2*37.5kgs / 2*40kgs / 2*42.5kgs / 2*45kgs / 2*47.5kgs / 2*50kgs / 2*50kgs / 2*52.5kgs / 2*52.5kgs / 2*52.5kgs, fail on set 9-12 second reps only
B. based on 75kgs : 3*37.5kgs / 3*42.5kgs / 3*42.5kgs / 3*47.5kgs / 3*52.5kgs / 3*57.5kgs / 3*60kgs / 3*65kgs
C. base on 112.5kgs : 4*90kgs / 3*95kgs / 2*100kgs / 1*105kgs / 8*95kgs


Impressions :
A et B format de travail très interessant les second reps devenaient difficile à la fin
C. ca pique après A et B mais sympa de faire 8 reps à 95kgs après tout ça

A demain
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 14/05 08h31

Workout of the Day : 13/05/2014
OFF-SEASON


A.
Three sets, not for time, of:
Weighted Alternating Pistols x 8-10 reps
Handstand Walk x 15-20 Meters
Skin the Cats x 5 reps
(perform as slowly and controlled as possible)

B.
Four rounds for time of:
6 Deadlifts @ 75-80% of 1-RM
12/9 Ring Dips

Rest exactly 3 minutes, and then…

C.
Three rounds for time of:
10 Box Jumps (30″/24″)
15/10 Strict Handstand Push-Ups
20 Kettlebell Swings (32/24 kg)

Rest exactly 2 minutes, and then…

D.
Two rounds for time of:
30 Hand-Release Push-Ups
60 Double-Unders

Score :
A. done, pistol non weighted, ok with right leg, need mobility on left one .., handstand walk was done slowly 2m by 2meters but done
B. 4min33 (90kgs)
C. 8min10 (total BC 15min43): HSPU 9-6 / 6-5-4 / 3-3-3-3-3
D. 8min22 : HRPU & DU was worst here


total BCD + rest : 25min05

Impressions
A. sympa ce travail de gymnastique, j'ai mes pistols jambes droite mais avec chaussures d'haltéro ... :mrgreen: jambe gauche aps encore manque de souplesse de ce côté, Handstand walk j'ai pût enchainé un 3/4m d'afillé, c'était sympa ! En progrès c'est cool.
B. on continue la montée progressive sur le SDT, j'ai pris comme maxi mon ancien de 120kgs au lieu des 140kgs à 75% et RAS ca a été, les rings dips aussi plus dur sur les tours 3 et 4.
C. bien cardio celui là, les strict HSPU bien hard avec la fatigue des disp avant j'ai dût y aller 3 par 3 au 3eme tour ^^
D. les HRPU les plus horribles de ma vie, les DU qui crament les éapules ensuite ^^

Epaules et triceps DE BOI TES après tout ça ! étirements et douche froide ensuite pr pas subir demain
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 14/05 15h13

Workout of the day : 14/05/2014
OFF-SEASON


A.
Three sets, not for time, of:
15′ Rope Climbs x 3-4 reps
Muscle-Ups x 4-8 unbroken reps
L-Sit x 30-45 seconds

B.
Six sets for times of:
20-Meter Suicide Sprint
155/105 lb Shoulder to Overhead x 12 reps
20-Meter Suicide Sprint
Chest-to-Bar Pull-Ups x 12 reps
Rest 4 minutes

Suicide Sprints – 5m out and back, 10m out and back, 15m out and back, 20m out and back.

Score
A. done : 3-3-3 rope climbs / MU 4-3-3 UB / Lsit 35s-30s
B. scale 50kgs (110lbs) : 1min39 / 2min39 / 2min48 / 2min59 / 3min02 / 3min01
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 16/05 14h29

Workout of the Day : 16/05/2014
OFF-SEASON


A.
Take 15-20 minutes to build to today’s heavy Snatch.

B.
Take 15-20 minutes to build to today’s heavy Clean & Jerk.

C.
Bench Press
*Set 1 – 4 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 85%
Rest as needed between sets.

Score :
A. 2 à 20kgs / 2 à 30kgs / 2 à 40kgs / 2 à 45kgs / 2*2 à 50 kgs / 2*2 à 52.5kgs / 1*57.5 kgs PR / 1*57.5kgs fail
B. 3 à 50 kgs / 3 à 60 kgs / 3*3 à 67.5 kgs
C. based on 100kgs : 4*80kgs / 3*85kgs / 2*90kgs / 1*95kgs / 8*85kgs
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 19/05 14h54

Samedi : 17/05/2014

WOD:

4 rounds for time: (30min time CAP)

800m run
15 Burpees
25 Wall balls
15 Pull ups
25 Air squats


Workout of the Day : 19/05/2014
OFF-SEASON


A.
Every two minutes, climbing the ladder until you fail a weight twice:
Snatch x 1 rep
*Set 1 – 50%
*Set 2 – 60%
*Set 3 – 65%
*Set 4 – 70%
*Set 5 – 75%
*Set 6 – 80%
*Set 7 – 85%
*Set 8 – 90%
*Set 9 – 95%
*Set 10 – 101%
*Set 11 – 103%
*Set 12 – 105%

B.
Every two minutes, for 16 minutes (8 sets):
Clean & Jerk x 2 reps
*Set 1 – 50%
*Set 2 – 55%
*Set 3 – 60%
*Set 4 – 65%
*Set 5 – 70%
*Set 6 – 75%
*Set 7 – 80%
*Set 8 – 85%

C.
Five sets for times of:
Row 300/250 Meters
Rest exactly 60 seconds


Score :
A. up to set 10 (101%) and two fail
B. based on 75kgs 2*40kgs / 2*42.5kgs / 2*45kgs / 2*47.5kgs / 2*52.5kgs / 2*57.5kgs / 2*60kgs / 2*65kgs
C. 58s / 59s / 59s / 1min03 / 1min08 last two set were very challenging was like after a "Fran" after this ^^


Impressions
A. j'aime tjrs autant ces ladders, sympa pour bosser et se focaliser sur la technique avec la fatigue, aps réussi à égaliser et battre mon PR, 1 fail à 55kgs et le second qui passe mais pas en full snatch
B. RAS à l'aise, ca a été vraiment cardio sur la fin le peu de temps de repos était pr charger/décharger la barre
C. HORRIBLE mais je m'y attendais , set 1 2 et 3 Ok le 4 et 5 je fermais les yeux pour pas être décourager par les m restant ^^, par terre ensuite, death ou presque.

a demain
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 20/05 19h58

Workout of the Day : 20/05/2014
OFF-SEASON


A.
Three sets, not for time, of:
15′ Rope Climbs x 4 reps
Muscle-Ups x 4-8 unbroken reps
L-Sit x 45 seconds

B.
Ten sets of:
Back Squat x 2-3 reps
(all sets performed between 90-95% 1-RM from six weeks ago)
Rest 3 minutes between sets.

C.
Three rounds for time of:
10 Man-Makers (55/35 lbs)
15 Strict Handstand Push-Ups
20 Chest-to-Bar Pull-Ups

Score :
A. Done, Wall Climb 4/4/4, MU 4/3/3, Lsit 30s/30s/25s
B. 10*3 à 100kgs (90%) surprise to hit my old PR without difficulties, will test 95% if plannified next week
C. scale man makers with 2 KBs of 20kgs : 23min39, lost time on man maker hit Strict HSPU 5/5/5 and C2B 5/5/5/5 each round


Impressions :
A. progrés sur les MU ca fait plaisir
B. j'avoue avoir été légèrement effrayé par ce travail sur le back squat mais finalement surpris des progrès, ca sent le PR prochainement
C. difficile musculairement, moins sur le cardio mais ce fût une longue bataille

a demain
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 21/05 20h14

Workout of the Day : 21/05/2014
OFF-SEASON


A.
Today’s session is best performed at a regulation track.
For times:
Run 2400 Meters
Rest exactly 6 minutes
Run 1600 Meters
Rest exactly 4 minutes
Run 800 Meters
Rest exactly 2 minutes
Run 400 Meters

B.
Rest up, be ready to work heavy on Friday.

Score
A. 2400m :13min34 / 1600m : 8min59 / 800m : 3min43 / 400m 1min29 still sucks at running but in progress ...
B. strech and form roller a lot


Impressions
Courir j'aime pas ... mais en progrès XD
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 22/05 16h36

Workout of the Day : 22/05/2014
OFF SEASON


A.
Aerobic Restoration
25 minutes of rowing at 60-70% effort – easy, restorative pace:

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Form Roller & Lacross Ball

C.
Inflammation Maintenance : bain chaud/froid


Ca fait du bien ... vraiment, faut que je fasse ça plus souvent ^^
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 23/05 14h21

Workout of the Day : 23/05/2014
OFF-SEASON


A.
Take 15-20 minutes to build to today’s heavy Snatch.

B.
Take 15-20 minutes to build to today’s heavy Clean & Jerk.

C.
Bench Press
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 1 rep @ 101%
*Set 6 – 1 rep @ 101+%
Rest as needed between sets

Score
A. work on technique 2*30kgs / 2*35kgs / 2*40kgs / 2*45kgs / 4*50kgs
B. work on technique 2*50kgs / 2*60kgs / 2*65kgs / 2*67.5kgs / 4*70kgs
C. based on 100kgs : 3*80kgs / 2*85kgs / 1*90kgs / 1*95kgs / 1*102kgs fail / 1*102 kgs PR


Impressions
Tjrs du taf technique sur Snatch et C&J léger et en lourd, faut que ca rentre, pas moyen
Piiiiaaar de 2 kgs sur le bench, si j'avais pas foiré la première reps à cause de la technique (trop passif sur le début de la remonté), j'aurai tenté les 105kgs ... partie remise :fix:
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 26/05 10h14

Workout of the day : 24/05/2014

WOD: *Partner WOD*

Split up repetitions as you like

Buy in: 150m lunges

100 Cal row
100 Pull ups
100 Box step ups 25/40kg
100 Burpees

Buy out: 150m lunges

Score : 33min02
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 26/05 13h59

Workout of the day : 26/05/2014 Memorial Day ( Murph)
OFF-SEASON


A.
Take 20 minutes to find your new 1-RM Back Squat

B.“Ten Minute Capacity Test”
Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
4 Minutes of Rowing on Concept 2 (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (barbell starts from a rack)
(Ladies, perform these at .75 x Bodyweight)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(bar must start from the floor – no racks for this portion)


Score :
A. 5*60kgs / 4*80kgs / 3*90kgs / 2*100kgs / 1*110kgs / 1*115 kg PR +2.5kgs / 1*120 kgs + PR +7.5kgs / 1*125 kgs fail
B. 4min row : 64 cal / 3min pullups : 52 / 2min back squat bw (75kgs) : 23 / 1 min STO 60kgs : 11


Impressions :
A. Piiiiiiiiiaaaaarrrr, la barre à 125kgs est loupée de très peu, si j'avais pas fait le pallier à 115 elle serait passé mais la prochaine fois je l'aurai
B. Murph prévu comme dans toutes les box quasiment mais j'ai préféré faire le test prévu samedi. Content des résultats, peut être plus possible sur le cal mais je me suis économisé pr la suite... :P

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Messagepar GrosT57 le 27/05 14h04

Merci le tempo 30X0 !!

Workout of the day : 27/05/2014
OFF-SEASON


A.
Three sets, not for time, of:
Handstand Walk x 15-20 Meters
L-Sit x 30-45 seconds
Skin the Cats x 4-6 reps
(slow and controlled)

B.
Every minute, on the minute, for 20 minutes:
2 Power Cleans
Note loads used for each set. Goal is maximum load successfully lifted over the course of the 20 minutes – which means, you’ll have to understand how to be aggressive, without failing a rep and costing yourself that number in your total sum.

C.
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Double-Unders
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Double-Unders
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds

Score :
A. done / 30s LSit / 4 skins the cat : handstand walk in progress happy !
B. 40kgs / 2*50kgs / 3*55kgs / 3*60kgs / 4*65kgs / 2*70kgs / 2*75kgs / 3*77.5kgs Total : 2455 kgs, coould do more, spend to much energy at the begining.
C. 30-47 / 12-33 / 7-15 my DU still sucks


Impressions
A. en progrès sur le handstand walk, j'ai pût aligner 3 fois 5-6m sur les mains, content !!
B. fait trop de doublé et triplet avec les poids légers donc perdu le moyen d'augmenter le score, mais c'était bien cardio et épuisant tout de même, je ferai mieux la prochaine fois
C. content sur les strict HSPU, un peu moins sur les DU mais ca progresse lentement ...

Je vais finir par savoir marcher sur les mains avant de faire 100DU unbroken :mrgreen:

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Messagepar GrosT57 le 29/05 08h03

Workout of the Day : 28/05/2014
OFF-SEASON


A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Load by feel here, most of you are still recovering from Monday.

B.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch
Loads per set (by %): 65, 70, 75, 80, 80, 85, 85, 90, 90, 95

C.
Five sets for times of:
Row 500 Meters
7/5 Muscle-Ups
7 Overhead Squats (185/135 lbs)
Rest 3 minutes

D.
Three sets of:
Single-Arm DB Row x 8-10 reps @ 2111
Rest as needed
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
GHD Sit-Ups x 12-15 reps
Rest as needed

Score
Hard today !
A. 5 à 40 / 3 à 60 / 1 à 70 puis 5*2 à 80 kgs
B. 37.5kgs / 40 kgs / 42.5 kgs / 45 kgs / 45 kgs / 47.5 kgs / 47.5 kgs / 3*50kgs : hang power snatch on set 6-10
C. scale 3 rounds 5 MU et OHS à 55kgs : 6min02 / 6min12 / 6min41
hard MU after rowing !
D. done 3 rounds with KB 32kgs 8 reps / GHR 6 reps / GHD sit up 15


Impression
Séance difficile techniquement
A. facile mais je suis encore courbaturé de lundi donc j'ai pas voulu monté plus haut
B. enchainement plus difficle qu'il n'y parait surtout le hang snatch que je ne pratique aps souvent, à bosser
C. scale demandé lol OHS à 85kgs et 7 MU après 500m de rameur *5 pas possible encore, faut bosser, même en scalant j'en ai chié sur les MU que j'ai vraiment du mal à effectuer dans un metcon avec la fatigue.
D. fait pour le core les Glute ham raise au banc GHD dont bien hard ca pique les ischios dis donc :)
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Messagepar GrosT57 le 30/05 17h57

Workout of the Day : 30/05/2014
OFF-SEASON


A.
Take 15-20 minutes to build to a heavy Hang Snatch, and then…
“2014 Regionals Event 1″
Athletes get only 3 attempts to find their 1-RM Hang Snatch:
0:00-2:00 – Attempt # 1
2:00-4:00 – Attempt # 2
4:00-6:00 – Attempt # 3

Rest until the running clock hits 8:00, and then…

“Regionals Event 2″
Handstand Walk x Max Effort
(turn around and rest at 120′ if you make it unbroken)
Perform both of these events exactly as they would have been performed at Regionals.

B.
“2014 Regionals Event 3″ Nasty Girls Vol 2
Three rounds for time of:
50 Alternating Pistols
7 Muscle-Ups
10 Hang Power Cleans (175/115 lbs)

SCORE
A. up to 45 kgs and then
Attempt # 1 47.5 kgs done
Attempt # 2 50 kgs fail
Attempt # 3 52.5 kgs done and PR on hang snatch
B. 5 metters ... it's a PR no joke
C. scale to 30 pistols / 5 MU / 60kgs
times : 17min21 lost time on MU, pistols are ok now happy of it :)


Impressions
Mise en situation des régionals aujourd'hui au programme, benc'est un autre monde lol
A. Piiiiiiiiiiaaaaarrr
B. Piiaarr tout petit mais ces 5 mettres sur les mains on paru si longue, c'est kiffant de marcher sur les mains en fait, presque je vais me déplacer comme ça à la maison pour m'entrainer ahahahah
C. obliger de scaler, et j'ai mis 17min ... les mecs aux regionnals mettent quoi ... entre 7 et 9 min en Rx ... waooou
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Messagepar GrosT57 le 31/05 11h56

Workout of the Day : 31/05/2014
OFF-SEASON


A.
“2014 Regionals Event 7″
64 Pull-Ups
8 Overhead Squats (205/135 lbs)
Crush this, but don’t get too cocky. After all, you didn’t do six events prior to this one.

B.
“2014 Regionals Event 6″
For time:
50-Calorie Row
50 Box Jump-Overs (24″/18″)
50 Deadlifts (180/120 lb)
50 Wall Ball Shots (20/14 lbs)
50 Ring Dips
50 Wall Ball Shots (20/14 lbs)
50 Deadlifts (180/120 lb)
50 Box Jump-Overs (24″/18″)
50-Calorie Row
OBSERVE THE 21-MINUTE TIME LIMIT…Do not finish the work after the time cap. Cut it and learn that you need to move faster and get through more when it counts.

Score :
A. scale OHS 55kgs : 6min58
B. scale with 30 reps & deathlift 60 kgs : 16min56


Impressions
Donc c'est pas une grande news mais les mecs sont vraiment des monstres à ce niveau, quand je vois leurs temps avec les poids Rx', je me dis que c'est vraiment des mecs d'un autre monde ... peut être des sayens :mrgreen:

Etirements automassage apres tout ça, et week end repos bien mérité, semaine prochaine déload normalement avant d'entamer un nouveau cycle Invictus.

a + les mecs
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Messagepar GrosT57 le 02/06 20h08

Workout of the Day : 02/06/2014
Transition Week


A.
Five sets of:
Hang Power Snatch + Power Snatch + Overhead Squat
Rest as needed

B.
Three sets of:
Romanian Deadlift x 5 reps @ 3011
Rest as needed

C.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Score :
A. warmup 30kgs / 40kgs and the 45kgs / 50 kgs / 55kgs / 55kgs / 55kgs
B. warmpup 40kgs / 50kgs and then 3*5 à 60kgs
C. 19 rounds Rx' hardest part was the squat ^^


Impressions
A. content d'avoitr pu passer le complex à 55kgs mais le hang power snatch a été difficile quand même, plus simple en hang squat snatch ^^
B. sans ceinture avec un bon tempo 3011 pour controler la descente et le mouvement, ça fait plaisir.
C. 19 rounds et les jambes qui ont morphlé sur les squat, je pensais pas (video à venir d'une partie du metcon car 19 min de taf
Ahah sur Invictus des emcs sont à 29 rounds looool
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Messagepar GrosT57 le 03/06 17h58

Vidéo des Rounds 3/4 et 5 de The Chief : des no reps du temps perdu a mettre mes jetons pour pas perdre le compte mais c'est l'entraînement.

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Messagepar GrosT57 le 03/06 18h00

Workout of the Day : 03/06/2014

A.
Three sets, not for time, of:
Wall Climbs x 4-6 reps
Skin the Cat x 4-6 reps
Butterfly Pull-Ups x 12 reps
(simply working on speed and efficiency)

B.
Five sets of:
Push Press + Power Jerk + Jerk
Rest as needed

C.
For the following three segments, post three separate times, but leave the clock running:

For time:
Row 2000 Meters

When the clock reaches 10 minutes, complete the following for time:
10 Muscle-Ups
20 Burpees
30 Double-Unders
40 Ring Dips
30 Double-Unders
20 Burpees
10 Muscle-Ups

When the clock reaches 20 minutes, complete the following for time:
Row 2000 Meters

If you fail to make the time cap for any portion, simply proceed straight through into the next session without rest. Of course, you’re encouraged to modify as needed if you know that muscle-ups or ring dips will prohibit you from finishing in a reasonable time.

Score
A. done 3 sets with 4 reps / 4 reps / 12 reps
B. done work with 40kgs / 50 kgs / 60 kgs / 2x70kgs
C. segment #1 : 8min01 / segment #2 : scale 3 Rings MU and 3 Bar MU on the way back : 9min32 / segment #3 : 8min38


Impressions
A. tjrs ce travail de gymnastique au poids de corps qui fait bien monter la température et renforce le CORE.
B. complex simple mais hardu à 70kgs tout de même ^^
C. très dûr mentalement les 2000m de rameur en entrée de metcon et surtout à la fin, horriblement long.
Obligé de scaler les MU, je suis tjrs incapble d'en enchainer autant en metcon et au retour même un seul ne passait plus donc passage au MU à la bar, j'aurai peut être dû en faire plus que 3 mais les 20min approchant je pensais déjà aux derniers 2000m au rameur :-X

MU tjrs à travailler pour être à l'aise en metcon ! :P

Sinon bonne séance dans l'ensemble, je sens que je progresse de façon générale, donc c'est d'autant plus motivant.
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Messagepar GrosT57 le 07/06 12h37

hello guys !

Workout of the Day : 04/06/2014

A.
Three sets, not for time, of:
Russian Leg Lifts x 6-8 reps
Alternating Pistols x 12-16 reps
Kettlebell Snatch x 8-10 reps each arm

B.
Eight sets of:
Clean + Clean from Below the Knee
pause with the barbell at least 2″ below the knee cap, plates hovering slightly off the floor, then clean)
Rest as needed

C.
Three rounds for time of:
Run 400 Meters
15 Box Jump-Overs (24″/20″)
10 Front Squats (185/135 lb.)

Score
A. done 3 sets 6/12/10 with KB 16kgs
B. 40kgs / 50kgs / 60kgs / 62.5kgs / 65kgs / 67.5kgs / 70kgs (1+fail) / 70 kgs
C. scale front squat 60kgs : 12min38 front squat (6/4 - 4/3/3 - 3-3-4)
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Messagepar GrosT57 le 07/06 12h38

Workout of the Day : 06/06/2014

A.
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Handstand Walk x 15-20 Meters
L-Sit x 30-45 seconds

B.
Perform each set for time of:
Snatch x 5 reps
Rest 2-3 minutes
*Set 1 – 115-135/75-95 lbs
*Set 2 – 135-155/85-105 lbs
*Set 3 – 155-175/105-125 lbs
*Set 4 – 185-205/125-135 lbs

C.
Six rounds for time of:
6 Power Cleans (225/155 lb.)
6 Bar Muscle-Ups
6 Handstand Push-Ups to 6″/4″ Deficit

Score :
A. done 3 sets MU : 4/3/3 Handstand Walk : 5-5-5-5 / 5-5-5-5 / 10-10 PR L-Sit 30s/30s/24s
B.
*Set 1 – 35 kgs : 23s touch n go
*Set 2 – 40 kgs 42s
*Set 3 – 45 kgs 1min14
*Set 4 – 50kgs 2min11
C. scale 70kgs for power clean and 10cms for HSPU, but inverted HSPU and Bar MU
final time : 19min33
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Messagepar GrosT57 le 07/06 12h41

Aujourd'hui séance en groupe avec les camarades

Workout of the day : 07/06/2014

A. Warmup :

Run 1200m
on the way : 20 lunges / 10 knees up / 10 feet to ass / 20 push u
then 2 rounds
10 passrought / 10 good morning

B. Partner Metcon:
Partners alternate rounds

6min AMRAP:

8 Kettlebell Swings 24kg
8 Goblet Squats 24kg

-1 min rest-

6min AMRAP:

~130m Sprint

-1 min rest-

6min AMRAP:

6 Clean & Jerk 50kg

C. Buy out : ABS KILLERS

2 rounds : 25 hollow rocks / 1 min plank / 25 situp / 1 min plank

Impressions :

Bonne petite séance en groupe et à l'extérieur de la box, ambiance détendu tout le monde a souffert pendant les sprints ^^ et le buy abs qui brulait bien ensuite.
RAS sur les clean and jerk à 50 kgs tout fait unbroken en touche and go, j'ai bien déguster sur les sprint, le souffle manquait un peu ^^.
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Messagepar GrosT57 le 10/06 18h09

NEW PROGRAMMING CYCLE STARTS TODAY!!!
Get strong, and go long. 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 : 09/06/2014

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

Score :
A. warmup and then : 1+1 @60 kgs / 1+1 @65 kgs / 1+1 @70 kgs / 1+1 @75 kgs / 1+1 @80 kgs / 1+1 @85 kgs (95% old 1RM 90kgs)
B. based on 57.5kgs : 2*37.5 kgs / 2*2*40kgs / 2*42.5 kgs / 4*2*45kgs, fail on rep2 on set 4,5
C. based on 120kgs : 3*90kgs / 3*95 kgs / 3*100 kgs / 3*3*102.5kgs
D. work with 60kgs Set1 : 10/13 / Set2 : 10/12 / Set3 : 8/10 / Set4 : 8/10
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Messagepar GrosT57 le 10/06 18h10

Workout of the Day : 10/06/2014

**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 @ 55-65%
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.

Score:
A. HSPU : 10/10/10/10 - L-Seated Dead Hang 23s/20s/21s/22s - DU 30/30/30
B. based on 75kgs : 2*37.5kgs / 2*42.5kgs / 2*45kgs / 2*47.5kgs / 2*52.5kgs / 2*55kgs / 2*60kgs / 3*2*62.5kgs
C. 5*30kgs / 5*35kgs / 5*42.5kgs / 3*3*52.5kgs / 10*40kgs
D. scale 200m , kb 20kgs : 4min38 / 4min47 / 4min52 / 5min18
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Messagepar GrosT57 le 12/06 15h38

Workout of the Day 12/10/2014

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.

D.
Three sets of:
Weighted GHD Hip Extension x 6-8 reps @ 2014
Rest 30 seconds
Seated Leg Curls with Band x 12-15 reps
Rest as needed

SCORE
A. 5* 1+1 @60 kgs (70%) 10* 1+1@65kgs (75%)
B. 1*50kgs / 1*60kgs / 1*72.5kgs / 1*82.5kgs / 1*95kgs / 1*102.5kgs / 1*107.5kgs / 1*115kgs
2min rest and 6*95kgs
C. scale 80kgs / ball 10kgs : set1 : 1 rounds + 24 / set 2 : 1 round + 2 reps
D. done without lest
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Messagepar GrosT57 le 13/06 18h27

Workout of the Day : 13/06/2014
cycle 2 week 1

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

Score
A. 2*55kgs / 2*65kgs / 2*72.5kgs / 2*77.5kgs / 2*82.5kgs
B. 1+1+2 à 40 kgs / 2 sets 1+1+2 à 42.5 kgs / 1+1+2 à 45kgs / 1+1+2 à 47.5 kgs / 1+1+2 à 50kgs
C. done 4 sets 8 reps with 2 kbs 16kgs and 40kgs on barbell
D. done 3 sets 6 reps at GHR and 3*60+16kgs on plank hold
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Messagepar GrosT57 le 18/06 15h33

Workout of the Day : 16/06/2014

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.

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch


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


Score
A. 1+2 à 62.5kgs (+2.5kgs) / 1+/ à 70kgs (+7.5kgs) / 1+2 à 75kgs (+5kgs) / 1+2 a 82.5kgs (+2.5kgs) / 1+2 à 87.5kgs (+2.5kgs)
B. 4*1+1 with 40 kgs (70%) and 4*1+1 with 42.5kgs (75%), I like the no foot snatch ! "Very good exercice"
C. 3*92.5kgs (+3%) / 3* 97.5kgs (+3%) / 4*3*105kgs (same % +1 set)
D. barbell lunges with 30kgs / strict pullups 4*8 + 10kgs (should/could take 15kgs ???)
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 18/06 15h34

Workout of the Day : 17/06/2014

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 6-12 reps
Minute 2 – L-Seated Dead Hang x 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.

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 @ 55-65%
Rest 2 minutes between sets.

D.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 1000 Meters
20 Burpees Over the Erg
20 Push Press (115/75 lbs)

Score :
A. done HSPU 12/12/12 - L-sit 30s/30s/30s - 40/25-15/12-5-3-20
lost my selfcontrol on 3rd set of DU ... :)
B. 1+1*50kgs / 1+1*52.5kgs / 1+1*55kgs / 1+1*57.5kgs / 1+1*60kgs / 1+1*62.5kgs / 1+1*65kgs / 1+fail*70kgs.
C. 5*30kgs / 5*37.5kgs / 5*42.5kgs / 3*55kgs / 3*55kgs / 2+fail*55kgs / 2+fail*55kgs / 10*40kgs fail on 3rd rep on set 6 and 7
D. round1 : 8min03 / round2 : 10min21 ... / round3 : have to back work very hard these running clock
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 18/06 15h35

Workout of the Day : 18/06/2014

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%
Click the link on “Speed Deadlift” for a good example of how these should be 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

Score
A.
3*(1+1+1)*60kgs / 3*(1+1+1)*65kgs / 3*(1+1+1)*67.5kgs / 3*(1+1+1)*70kgs
B. based on 1RM 120kgs
*Set 1 – 50kgs x 1 rep
*Set 2 – 60kgs x 1 rep
*Set 3 – 72.5kgs x 1 rep
*Set 4 – 85kgs x 1 rep
*Set 5 – 95kgs x 1 rep
Every 2 minutes…
*Set 6 – 102.5kgs x 1 rep
*Set 7 – 107.5kgs x 1 rep
*Set 8 – 115kgs x 1 rep
10 reps@95kgs (+4reps)
C. EMOM 12min with 90kgs
D. scale thrusters 50kgs / kb 24kgs
set 1 : 4min14 / set 2 : 4min54 / set 3 : 5min / set 4 : 5min54
lost time on DU on set 3/4, C2B hard on set 3/4
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 20/06 16h35

Workout of the Day : 20/06/2014

A.
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 95%
Rest 2-3 minutes between sets.

B.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk

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 – you MUST use as much or more than was used last week)
Rest 90 seconds
Strict Handstand Push-Up x Max Reps
(if you cannot perform at least 6 reps, substitute an L-seated DB press for 8 reps – heavy)
Rest 90 seconds

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Push-Ups x 20-40 Unbroken reps
(make these perfect – they’re not for time, so don’t rush through them)
Rest as needed

OPTIONAL CONDITIONING SESSION
Complete as many rounds and reps as possible in 24 minutes of:
40-Meter Sled Push (heavy)
10 Burpees
40-Meter Farmer’s Walk (heavy)
10 Burpees

Score:
A. based on 1RM 90kgs
*Set 1 – 3 reps @ 55kgs
*Set 2 – 3 reps @ 62.5kgs
*Set 3 – 2 reps @ 72.5kgs
*Set 4 – 2 reps @ 80kgs
*Set 5 – 1 rep @ 85kgs
B. 2*(1+1+1)*60kgs / (1+1+1)*62.5kgs / (1+1+1)*65kgs / (1+1+1)*67.5kgs / (1+1+1)*70kgs hard today bad night
C. Bulgarian Split Squat +2*24kgs : 8 each leg each set
Strict HSPU 20kgs deficit plate : 12-10-9
D. done GHR : 6-6-6, pushup : 20-20-17 (hard after all strict HSPU)
E. optional conditioning work : not time :(
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Messagepar GrosT57 le 23/06 16h44

Workout of the Day : 21/06/2014

A. Metcon de la box en groupe dehors au soleil
AMRAP 14min
200m run
9 burpees
20 KB Swings 24kgs
20 Air Squat

5 min rest puis premiere artie CrossFit Invictus workout of the day

B.
Gymnastics Skills Challenge
Against a running clock, complete the following gymnastics skills:
0:00 to 3:00
Establish a 2-RM Weighted Chest-to-Bar Pull-Up
3:00 to 6:00
Establish a Max Effort L-Sit
(as many attempts as you’d like, but only score your best attempt)
6:00 to 9:00
Establish a Max Effort Handstand Walk
(as many attempts as you’d like, but only score your longest walk)

[i]Score
A. 4 rounds + 200m + 20 k swings + 12 air squat
B. C2B pullups : 2+20kgs lest PR (1+fail with 22.5kgs)
L-Sit : 54s
Handstandwalk : 9-10m (= PR but form was better)[/i]
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 23/06 16h45

Workout of the Day 23/06/2014

A.
Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1
Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
Working on perfect mechanics at all phases in the lift.

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ same load used last Monday

D.
For max reps:
2 Minutes of Box Step-Overs with Barbell (115/75 lbs)
(box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
4 Minutes of Strict Pull-Ups

Score:
A. all set @ 82.5kgs (87.5kgs was too ambitious)
B. 5 sets with 42.5kgs (75%), 3 sets with 45kgs (80%), no fails felt solid on this
C. 5*4*105kgs (88%), rep4 was hard on all sets, not ass to grass back squat but under //
D. 2min box stepup with 50kgs : 20
4 min strict pullups : 37
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Messagepar Adirien le 23/06 16h56

tu tiens un bon rythme!!!

tu vas aller tester la box de Thionville?
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 24/06 10h57

Salut

j'en chie mais j'ai du résultats en terme de perfs et physique donc ça motive et puis j'aime bien comment cette programmation s'organise.

Sinon yes je vais tester la box de Thionville voir m'y inscrire c'est le choix indécis du moment :
- rester ds ma box à 5km de mon lieu de travail très bie équipée
- aller ds la nouvelle box à 5kms de chez moi avec un abonnement moins cher mais certainement aps encore équipé comme je le voudrai.

Les heures du planning de thionville aideront à décider :super_lol:


Et toi ? Tu vas t'y inscrir ?
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