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GrosT57 : Multi-Sports Training Log

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GrosT57 : Multi-Sports Training Log

Messagepar Adirien le 24/06 11h01

Euh.. thionville est à 1h30 de chez moi :lol: la box la plus près serait crossfit67 mais il y a quand même 1h de route.

Puis avec le bp je dois deja aller boxer dans un autre club en plus, donc niveau planning, c'est trop juste. Avec un peu de chance il y aura une box a sarrebourg... ou pas!
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Messagepar GrosT57 le 24/06 16h14

Ouvres en une :cool: à moins qu'il y trop peu d'habitants dans ce coin là :idiot:

Workout of the Day : 24/06/2014

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

Score :
A. done,6 t2b, freehandstand was harder than handstand walk max was 5s, DU was horrible on 3rd set I lost my concentration
B. 50kgs, 60kgs, 60kgs, 62.5kgs, 65kgs, 65kgs, 67.5kgs, 70kgs
C. 10*42kgs, last rep was hard but only 2min rest between B & C
D. scale 400m run / 7 MU / 400m
Time : 8min10 (MU 4/2/1) & 7min59 (MU 3/2/1)
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Messagepar Adirien le 24/06 16h25

J'ai mes idées, mais pas dans le crossfit! Mdr. Je n'ai pas cette prétention, surtout que niveau gymnastique il me reste beaucoup à apprendre, et niveau haltéro je suis au niveau zéro..
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Messagepar GrosT57 le 26/06 17h20

Workout of the Day : 25/06/2014

A.
Every 2 minutes, for 16 minutes (8 sets):
3- Position Clean
(high hang, mid-thigh, and then from the floor)

Build over the course of the eight 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.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 4 reps @ same load used last week

D.
Four sets for times of:
100 Double-Unders
10 Front Squats (205/145 lbs)
20 Chest-to-Bar Pull-Ups
Rest 4 minutes

Score :
A. 3 pos Clean : 40kgs / 60kgs / 65kgs / 67.5kgs / 70kgs / 72.5kgs / 75 kgs PR / 77.5kgs PR
B. back Squat
Every minutes
*Set 1 – 50kgs x 1 rep
*Set 2 – 60kgs x 1 rep
*Set 3 – 75kgs 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 – 115 x 1 rep
C. Speed Deahlift 4 reps * 65 % EMOM 12min : 3*4*60kgs / 9*4*90kgs
D. scale Front Squat 65kgs and did only 2 set, had a meeting soonless than usual :(
set 1 : 3min59 DU 50/50 - FS unbroken - C2B 8-5-3-3-1
set 2 : 4min10 DU ~30 /~30 /~20 / 10 / 10 - FS unbroken - C2B 5-5-5-5
Cut C2B 5 by 5 is actually a good strategy for me
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Messagepar Elsabre le 26/06 18h36

Félicitations pour ton PR Image
Chaîne YouTube

"Move because you can. If you won't, probably you won't be able to. Use it or lose it." Ido Portal
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Messagepar GrosT57 le 27/06 16h42

Merci faut que ca monte encore :p


Workout of the Day : 27/06/2014

A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Loads per set (by %): 65, 75, 85, 90, 90

B.
Five sets of:
Snatch Pull + Hang Snatch + Snatch
Rest as needed

Build to today’s heaviest set.

C.
Every two minutes, for 10 minutes (5 sets):
Overhead Walking Lunges x 16 steps

Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 155/105 lbs…and move up from there if you’re handling it well.

D.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

OPTIONAL CONDITIONING SESSION
Complete as many rounds and reps as possible in 25 minutes of:
Run 1200 Meters
400 Meter Farmer’s Walk
(you choose the load for the farmer’s walk)

Score :
A. Front Squat based on 90kgs : 2*60kgs / 2*67.5kgs / 2*77.5kgs / 2*2*82.5kgs. easy time to find a new 1RM I think ...
B. 30 kgs / 40 kgs / 45 kgs / 47.5kgs / 50kgs
C. 1st time I did OH Walking lunge with barbel so I take 40 kgs, was hard but I can try 45-50kgs next time. Very good exercice !
D. done 8 reps GHR, and plank hold with 20kgs KB
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Messagepar GrosT57 le 28/06 14h38

Séance en box en équipe de 2 aujourd'hui

Workout of the day : 28/06/2014

Warm up : AGILE 8 + mobility épaules, hanche
400m run with KB 16 kgs (at 150m & 300m 10 kb swings + 10 squat)
3 rounds
7 wall ball
7 box stepup
3 worms

Metcon with partner :

4 rounds:

12 burpees
12 thrusters
12 burpees
12 power clean
12 burpees
12 shoulder 2 overhead
12 burpees
12 front squats
12 burpees
12 overhead squats / back squats

Partners MUST switch every 6 reps.
RX' weight : 52.5 / 35 kgs

Time : 31min30 Rx' (52.5kgs)
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Messagepar Bubulle le 28/06 15h13

Ce qui fait chier avec vous les crossfisteurs c'est qu'il faut une maîtrise en anglais pour suivre vos logs :D
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Messagepar GrosT57 le 29/06 09h06



:super_lol: arf une fois que tu connais les éxo tu sais ...

Je pourrai faire un effort mais comme je prends cette programmation sur un site US et que je reporte sur ce site mes socre, 'ai copie/colle ce que j'écris là bas, la flemme de traduire :idiot:
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Messagepar GrosT57 le 02/07 19h55

Workout of the Day : 30/06/2014

A.
Five sets of:
Full + Quarter Front Squat (https://www.youtube.com/watch?v=WpxxIN_YeLA) x 2 reps
Rest 2 minutes

Build over the course of the five sets.

B.
Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 3-5% more than you used last Monday

D.
Every 3 minutes, for 9 minutes (3 sets):
20 Walking Lunges with KBs (24/16 kg KBs in each hand)
15 GHD Sit-Ups

OPTIONAL Additional Conditioning Session
For 30 minutes:
Run 400 Meters @ 75% of your best 400
Run 400 Meters @ 50% of your best 400

Scores :
A. 60 kgs / 70kgs / 75kgs / 77.5kgs / 80kgs
B. 45kgs / 47.5kgs / 50kgs / 50kgs / 52.5kgs
C. 5*4 à 107.5kgs
D. done with 2*24kgs KBs
E. skip, no time had to go back job


Workout of the Day : 01/07/2014

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 @ 55-65%
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 Handstand Push-Ups
Run 400 Meters

Scores :
A. done
B. 65kgs / 65kgs / 67.5kgs / 67.5kgs / 67.5kgs / 67.5kgs / 70kgs / 70kgs
C.
* Set 1 – 5 reps @ 30 kgs
* Set 2 – 5 reps @ 36kgs
* Set 3 – 5 reps @ 42.5kgs
* Sets 4-9 – 3 reps @ 50kgs (6*3*85%)
* Set 10 – 10 reps @ 40kgs (65%)
D. round 1 : 5min16 (row 1.44min/500m - strict HSPU 15/10)
round 2 : 5min24 (row 1.47/500m) - strict HSPU 12/8/5)
round 3 : 6min32 (row 1.58/500m) - strict HSPU 10/8/7)
Lost the mental battle in 3rd rowing :( HSPU save me on this part.




Workout of the Day : 02/07/2014

A.
Every 2 minutes, for 16 minutes (8 sets):
Halting Clean Deadlift + Hang Clean + Clean

Build over the course of the 8 sets.

Drop the barbell after the hang clean! It’s important that you consider WHY you are doing certain drills. If you see a barbell complex as part of our weightlifting skill session (not for time), then make sure you are putting yourself in perfect positions. Drop the barbell, set yourself properly, then lift. If you see a complex in a timed workout, then by all means practice your touch and go reps.

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:
85% 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.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 75%

D.
Four sets for times of:
Row 1000 Meters
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots (30/20 lbs)
40 Russian Kettlebell Swings (32/24 kg)
Rest exactly 4 minutes

Score:
A. 60kgs / 65 kgs / 70 kgs / 72.5 kgs / 75kgs / 77.5kgs / 77.5 kgs / 80kgs PR
B. EMOM Back squat : 50 kgs / 60kgs / 72.5 kgs / 85 kgs / 95kgs
E2M Back Squat : 102.5kgs / 107.5kgs / 115kgs
Max rep @85% 102.5kgs : 9 reps PR
C. Deathlift EMOM 12min 3*105kgs
D. did 3 sets, miss time. scale 24kgs kb swings
1st round : 9min09
2nd round : 9min20
3rd round : 9min48
C2B was the part where I lost time, same pace at rowing, WB and KB swings
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Messagepar GrosT57 le 11/07 17h07

ola mise à jour depuis le 02/07 :)

Workout of The day : 04/07/2014

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.
Every two minutes, for 10 minutes (5 sets):
Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)

Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 185/125 lbs…and move up from there if you’re handling it well.

D.
Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 3111
Rest as needed
Stationary Dips x 20-30 reps
Rest as needed

Score :
A. 3*63kgs (70%) / 2*72.5kgs (80%) / 2*81kgs (90%) / 1*85kgs (95%) / 1*92.5kgs (+2.5kgs PR) / 1*100kgs PR ( +10kgs PR) Easy I can hit 107.5kgs fir sure but I added 1 set so for next time XD
B. Complex with : 60 kgs / 62.5kgs / 65kgs / 67.5kgs / 67.5 kgs / 67.5kgs / 67.5kgs. The jerk felt heavy on each set, so i kept this wweight to play with it.
C. 5 sets with 60kgs, hard but ok
D. done (dips 20/20/18) snatch romanian deathlift with 50kgs only to work the technique


Impressions

Petit training avec Andreas Sjostrand aujourd'hui ... pour ceux qui ne connaisent pas, ancien coach CrossFit Valens, membre de la team Crossfit Nordic qui a fait 5eme au crossFit Games 2013 en équipe, un honneur de s'entrainer avec lui ^^


Séance du samedi en box.
Nos coachs sont en vacances et sont remplacés par deux suèdois Arni et Linda, Arni 2 participations au CF Games en Team, un monstre de physique ^^

Workout of the Day : 05/07/2014

A. Warmup : mobility

B. Partners Metcon

Partners switch excersises but always run together.

200m run
6 rounds together:
8 Front squats 35/50kg
10 Burpees
12 Box jumps 50/60cm
400m run
6 rounds together:
8 Push press 35/50kg
10 Pull ups
12 Box jump overs 50/60cm
200m run

Time : 19min55 Rx'

C. Buy Out
5 rounds for quality
20 sec hollow rock hold
20 sec plank hold
20sec rest

D. Gym
3 rounds not for time
5 Rings Muscle up
20m Hanstand Walk

Résumé de cette semaine, on poursuit le programme, les jambes prennent cher, les genoux commencent à fatiguer ...



Workout of the Day : 07/07/2014

A.
Every minute, on the minute, for 6 minutes:
Full + Quarter Front Squat

Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

B.
Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

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

D.
Three rounds for time of:
20 Overhead Walking Lunges (95/65 lbs)
15 Pull-Ups

OPTIONAL Additional Conditioning Session
Five sets of:
Row 1500 Meters @ 80% of your 500m pace
Rest 4 minutes

Score :
A. EMOM 6 min Front Squat + 1/4 front squat : all sets 80 kgs (80%)
B. 3 sets with 45 kgs (80%) 3 sets with 47.5kgs (85%)
C. 5 sets of 5 reps with 107.5kgs, not below // on rep 4,5 set 4 and rep 5 set 5, hard today
D. 7min03, lost time on OH walking lunges which cut my pace



Workout of the Day : 08/07/2014

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.

Score
A. done, fail on each attemp of strict MU, pull phase is ok but not the transition ...
B. done without block (not at box) : 60 kgs / 65kgs / 67.5kgs / 5 sets with 70 kgs
C. 5*45kgs / 5*47.5kgs / 4*52.5kgs / 3*55kgs / 2*57.5kgs
D. scale with 350m rowing GTO 60 kgs and only 3sets miss time again
3min42 / 3min49 / 3min51



Workout of the Day : 09/07/2014

A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + 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:
85% 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 result.

C.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 4 reps @ same load used last week

D.
Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)

Rest 2 minutes, and then…

For time:
Row 500 Meters
50 Burpees Over the Erg

Score
A. 60kgs / 65kgs / 70kgs / 75kgs / 77.5kgs / 80kgs / 82.5kgs PR / 82.5kgs / 82.5kgs / 82.5kgs, stay at my PR to work on technique on the clean.
B. Back Squat
each minute : 50kgs / 60kgs / 72.5kgs / 85kgs / 95kgs
each 2 minutes : 102.5kgs / 107.5kgs / 115kgs
max rep 102.5kgs : 9 = last week
C. EMOM 12 minutes : 4 reps @ 105kgs
D. scale box jumps 61cm (24')
3:09 / 2min rest / 6min32



Workout of the Day : 11/07/2014

A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Loads per set (by %): 65, 75, 85, 90, 90+

B.
Every minute, on the minute, for 15 minutes:
Snatch x 2 reps
(reset before each rep)

Loading suggestions:
Minutes 1-3 – 55-65%
Minutes 4-6 – 65-75%
Minutes 7-10 – 75-85%
Minutes 11-15 – 85% or more

C.
Every two minutes, for 10 minutes (5 sets):
Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)

Same sets and reps as last week…you MUST increase your weight in every set from what you did last week.

D.
Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 3111
Rest as needed
Stationary Dips x 30 reps
Rest as needed

Score :
A. 2*65kgs / 2*75kgs / 2*85kgs / 2*90kgs / 2*95kgs
B. done up to 55kgs (95%), few fails but solid on natch today and better technique
C. 5 sets with 62.5kgs (+2.5kgs)
D. done, romanian snatch deathlift 60kgs / dips 20-10/ 15-8-7 / 10-10-6-4
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Messagepar GrosT57 le 19/07 14h09

Workout of the Day : 12/07/2014

A.
Complete as many rounds and reps as possible in 20 minutes of:
5 Muscle-Ups
10 Strict Handstand Push-Ups
20 Kettlebell Swings (32/24 kg)

Rest exactly 5 minutes, and then…

B.
Complete as many rounds and reps as possible in 20 minutes of:
20 Chest-to-Bar Pull-Ups
40 Calories of Rowing
80 Double-Unders
——————————

Score
A. 5 rounds + 16 reps avec Kbs de 24kgs
B. Skip : Swiming this afternoon
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Messagepar GrosT57 le 19/07 14h09

Workout of the Day : 14/07/2014


A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Build over the course of the five sets to today’s heavy double.

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 3-5% more than you used last Monday

D.
Complete as many rounds and reps as possible in 8 minutes of:
10 Kettlebell Snatch Right Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Kettlebell Snatch Left Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Chest-to-Bar Pull-Ups

Score :
A. 2*67.5kgs / 2*77.5kgs / 2*87.5kgs / 2*92.5kgs / 2*97.5kgs (+2.5kgs en each sets compare to friday 11jul14
B. from 32.5kgs to 55kgs : fail at 50kgs and 55kgs
C. 5reps with 107.5kgs (+2.5% last monday), felt better and easiest than last monday !
D. scale with 20kgs kettelbell : 2 rounds + 42 reps (2CB)
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Messagepar GrosT57 le 19/07 14h09

Workout of the Day : 15/07/2014

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 (or Ski Erg if available)
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.

A. done, fail on strict MU, will have a MU seminar with coaches on Friday to work on efficency and technique
B. based on 1RM 75 kgs, up to 80 kgs PR (double PR with 77.5kgs before)
C. based on 1RM 60kgs, 5*50kgs / 4*55kgs / 3*57.5kgs / 2*60kgs (100%)
D. scale 500m row and 6 MU : 4min22 / 4min24 / 4min32 / 6min (4MU)
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Messagepar GrosT57 le 19/07 14h10

Workout of the Day : 16/07/2014

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.
Every minute, on the minute, for 10 minutes:
5 Deadlifts + 5 Bar-Facing Burpees
Choose a weight that you can move quickly and comfortably – nothing more than has been used in past weeks. Goal is to accumulate volume in a manner that does not wreck you.
D.
Three rounds for time of:
Run 800 Meters
100 Double-Unders
10 Thrusters (175/115 lbs)
Rest 3 minutes

Score
A. 2*60kgs / 2*65kgs / 2*70kgs / 2*75kgs / 2*77.5 kgs / 2*80kgs / 2*82.5kgs
B. based on 120kgs
C. done with 90kgs
D. D. scale 60kgs / 9min44 / 9min52 / 10min08 ... lost time on DU, Thrusters slowly.
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Messagepar GrosT57 le 19/07 14h10

Workout of the Day : 17/07/14
Active rest Day


5 rounds
100m swim
90s rest

Then

2 rounds
200m swim
2min reSt
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Messagepar GrosT57 le 19/07 14h11

Workout of the Day : 18/07/2014

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):
Clean + Front Squat + Jerk

Build to today’s heaviest set.

C.
Five rounds for time of:
5 Power Cleans (195/135 lbs)
10 Front-Racked Reverse Lunges (195/135 lbs)
15 Burpees Over the Barbell

Score
A. based on 100kgs : 3*70kgs / 2*80kgs / 2*90kgs / 1*97.5kgs / 1*105kgs PR
B. 40kgs / 50kgs / 60kgs / 70kgs / 75kgs / 80kgs PR / 82.5kgs PR
C. scale 60kgs : 13min51
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Messagepar Bubulle le 20/07 01h47

Du Front Squat @105kg ? Ça c'est bon :cool:
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Messagepar GrosT57 le 20/07 15h51

Yep mais encore loin d'avoir des barres d'hommes :idiot:

Semaine prochaine, test de quelques MAX sur al fin du cycle ... certainement snatch, clean and jerk, back squat, strict press, front squat

Va falloir manger du riz ce week end :super_lol:
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Messagepar Bubulle le 20/07 16h56

GrosT57 a écrit:Yep mais encore loin d'avoir des barres d'hommes

Avec un max théorique à 88kg tu me traite donc de tafiole :idiot:
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Messagepar GrosT57 le 03/08 18h40

C'est pas moi qui l'est écris lol :super_lol:

Je résume mes derniers entrainement en un seul post j'ai pas mis à jour depuis quelques temps ... le 04/08/2014 je commence un nouveau cycle après une semaine de deload.

Workout of the Day : 21/07/2014

A.
Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest as needed

B.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

C.
For time:
Row 2000 Meters

There is NO ADDITIONAL CONDITIONING this week. Please refrain from adding anything in and instead allow your body to take a week at lighter volume (but higher intensity).

Scores :
A. based on 1RM 105 kgs : 3*62.5kgs / 2*72.5kgs / 1*85kgs / 1*90kgs / 1*97.5kgs / 1*102.5kgs / 1*107.5kgs PR
B. based on 1RM 57.5kgs : 32.5kgs / 37.5kgs / 40kgs / 42.5kgs / 47.5kgs / 50kgs / 55kgs / 60kgs fail / 60 kgs PR / 62.5kgs fail
C. 7min32 PR



Workout of the Day : 22/07/2014

A.
Every 90 seconds, for 15 minutes (10 sets):
Jerk from Behind the Neck x 1 rep
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Build over the course of the 10 sets.

B.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.

C.
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.
Compare to June 10, 2014

Score :
A. work from 40 to 65 kgs focs on technique & mouvment
B. based on 60 kgs : 5*50kgs / 4*55kgs / 3*57.5kgs / 2*60kgs / 1*62.5kgs PR / 2 fails à 65 kgs
C. scale 200m and KB 24kgs : 3min34s / 3min39s / 4min05 / 4min07



Workout of the Day : 23/07/2014

A.
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
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
*Set 9 – 95+% x 1 rep
*Set 10 – 101+% x 1 rep
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.

Score
A. 50kgs / 55kgs / 60kgs / 62.5kgs / 67.5kgs / 72.5kgs / 77.5kgs / 80kgs / 87.5kgs fail / 87.5kgs +2.5kgs PR / 90kgs +5kgsPR
B. 50kgs / 60kgs / 72.5kgs / 85kgs / 95kgs / 102.5kgs / 107.5kgs / 115kgs / 122.5kgs PR / 125kgs fail
C. 1 round +12 reps / 1 round +2 Rx



Workout of the day : 24/07/2014 : active recovery

5 rounds
200m swim
rest 2min

Mobilité et automassage devant les Games :P


Workout of the Day : 25/07/2014

A.
Take three attempts to establish a 1-RM Overhead Squat

Take as much time as needed to warm-up. After your last warm-up lift, set a clock and wait exactly 6 minutes before taking your first official attempt. Attempts must come between the following times on the running clock:
Attempt 1 – 6:00 to 8:00
Attempt 2 – 8:00 to 10:00
Attempt 3 – 10:00 to 12:00

B. Three rounds for time of:
500 Meter Row
10 Power Snatches (135/95 lbs)
15 Box Jumps (24″”/20″”)
20 Pull-Ups


Score :
A. warmup : 20kgs / 40 kgs / 50kgs / 55kgs / 60kgs PR / 65kgs PR
Attempt 1 : 70 kgs fail
Attempt 2 : 70 kgs PRAttempt 3 : 75 kgs fail
B. scale 40kgs : 16min31



Workout of the Day : 26/07/2014

A.
“Kinney”
Run 1600 meters
15 Muscle-Ups
15 Deadlifts (275/185 lbs)
Run 1200 meters
10 Muscle-Ups
10 Deadlifts (275/185 lbs)
Run 800 meters
5 Muscle-Ups
5 Deadlifts (275/185 lbs)

Score
A. 33min52 scale 100kgs



Workout of the Day : DELOAD WEEK 28/07/2014


A.
Three sets of:
Back Squat x 8-10 reps
Rest as needed
Work as heavy as you can for each set.

B.
2014 Games – “Midline March”
Three rounds for time of:
25 GHD Sit-Ups
50-foot Handstand Walk
50-foor Overhead Walking Lunge (155/115 lbs)

A. 3 sets @85kgs (70%) focus on my ass to grass problem this Week and next programm!
B. Scale 50kgs 14min59 and only 2 rounds because I felt something wrong on my low back and dont Want take any risk with Last round
Pretty hard on shoulders :)



July 29, 2014 – Competition
**TRANSITION WEEK – Next cycle starts Monday, August 4, 2014.**
Workout of the Day



A.
Every minute, on the minute, for 15 minutes:
Power Clean x 2 reps
Go as heavy as possible…goal is max weight lifted over the course of the 15 minutes.

B.
“CrossFit Games 2014 – 21-15-9 Complex”
For time:
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups
PROGRAMMING NOTE – This is a transition week. Please use it to get yourself 100% mentally and physically recovered and reinvigorated to begin the first official training cycle of the 2015 CrossFit Games season.

Score:
A. 60kgs / 65kgs / 70kgs / 75kgs / 80kgs / 82,5kgs / 85kgs / 87,5kgs PR/ 90kgs (1+fail) PR / 90kgs (1+fail) / 90kgs (1+fail) / 90kgs (1+fail) / 90kgs / 90kgs / 92,5kgs (1+fail) PR
B. Scale 50kgs : 10min10
50kgs was easy for deathlift and power clean but just good for power snatch ... I have to work on snatch now...



Workout of the Day : 30/07/2014

A.
Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
Rest 2-3 minutes

B.
For time:
Row 2000 Meters
12 Front Squats (225/155 lbs – from the ground)
12 Strict Handstand Push-Ups to 4″/2″ Deficit
10 Front Squats (225/155 lbs – from the ground)
10 Strict Handstand Push-Ups to 4″/2″ Deficit
8 Front Squats (225/155 lbs – from the ground)
8 Strict Handstand Push-Ups to 4″/2″ Deficit

Rest until the running clock hits 24:00, and then…

C.
Two rounds for time of:
50 Unbroken Double-Unders
50 Unbroken Wall Ball Shots (20/14 lbs)

SCORE :
A. based on 107.5kgs : 4*80kgs / 3*85kgs / 2*90kgs / 4*85kgs / 3*90kgs / 1+fail*95kgs, used low % today.
B. scale 70kgs but 4'' strict HSPU DEFICIT : 23min21
C. use a 14lbs wallball to work on my weakness, and didn't tarket the unbroken set too short recover time
5min45 : DU 20-20-10 / 30-20
WB : 30-20 / 30-20



Workout of the Day : 01/08/2014

A.
Every minute, on the minute, for 15 minutes:
Hang Snatch + Snatch
Suggested loads per set (by %): 50, 55, 60, 65, 70, 70, 75, 75, 80, 80, 85, 85, 90, 90, 90
B.
Four sets of:
4-Stop Halting Snatch Deadlift x 1 rep
Rest 2 minutes
C.
For time:
21 Thrusters (115/75 lbs)
7 Muscle-Ups
15 Thrusters (115/75 lbs)
5 Muscle-Ups
9 Thrusters (115/75 lbs)
3 Muscle-Ups

Score
A. Done based on 60kgs : solid work with 2 fails on hang snatch on 85% and 90% and only 1 fail on snatch at 90%
B. Done from 70 to 90kgs not more.
C. 10min47 Rx
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Messagepar GrosT57 le 04/08 13h16

Workout of the Day : 04/08/2014 : NEW CYCLE !!!!!

A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1.1
(rest 10 seconds between singles)
Loading by set (by %): 50, 60, 65, 70, 75, 80, 80, 85

B.
Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 85-95% of 1-RM Snatch

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 80%
*Set 8 – 4 reps @ 80%

D.
Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
(if you don’t have strict HSPUs, sub L-Seated DB Presses)
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011

OPTIONAL Additional Conditioning 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 early in the day, at least 3-4 hours prior to today’s primary work.
Eight to Ten sets of:
Run 400 Meters @ 5-10% faster than your 1600m PR pace
Rest 60 seconds

Example – If you run a 7-minute mile (1:45/400m), you should be aiming to run 1:30 to 1:35 for each 400 meters.

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

Score :
A. 30kgs / 37.5kgs / 40kgs / 42.5kgs / 45kgs / 2 sets 50kgs / 55kgs increased last set to 90% I felt good today
B. 5 sets @ 60 kgs (100%) easy
C. based on old 1rm 115kgs to work on ATG : 6*70kgs / 4*80kgs / 2*92.5kgs / 6*80kgs / 4*92.5kgs / 2*105kgs / 6*92.5kgs / 4*92.5kgs
D. done with strict HSPU deficit 20kgs plate + abmat under head ( 16 / 11 / 8 / 8 / 8 ) 10 reps @50kgs barbell row & 8 reps GHR


Impressions
A. solide dessus je pense passer mon snatch à 65kgs voir 70kgs avec la bonn technique maintenant :)
B. j'ai bossé à 100% parce que c'était facile en A
C. ATG série facile, on va essayé de retravailler avec les%DE MON VRAI 1rm la prochaine fois
D. sympa comme format de travail on a bien dégusté 8)

Travail optionnel non fait.
Dernière édition par GrosT57 le 10/08 10h59, édité 1 fois.
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Messagepar GrosT57 le 10/08 10h57

Workout of the Day : 05/08/2014

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

Rest 90 seconds

Weighted Chest-to-Bar Pull-Ups x 6-8 reps @ 21X0
(go as heavy as possible while still making the rep range)
Rest 90 seconds

B.
Take 20 minutes to build to today’s 1-RM Bench Press

C.
Four sets for max reps of:
3 Minutes of Rowing (for max Meters)
2 Minutes of Double-Unders
1 Minute of Muscle-Ups
Rest 3 minutes


Score
A. OHS narrons grip : 20kgs / 30kgs / 3 sets @ 40kgs : need mobility work
C2B pullups 5 sets of 6 reps +10kgs
B. Bench press : up to 100kgs (-2,5kgs since Last Time )
C. Cardio = weekness, DU weakness
R1 : 803 / 62 / 5
R2 : 741 / 68 / 2
R3 : 709 / 71 / 1
R4 : 720 / 65 / 1
MU were harder than usual ... DU are ok but know need to breath while doing them :)


Impressions :
A. manque de mobilité hanche cheville ischios mais c'est en coursde travail depuis quelques mois déjà, reste à bosser
B. je pensais avoir perdu plus car pas de bench press depuis la fin de l'avant dernier cycle soit fin avril ...
C. un travail cardio = mise en avant de mes points faibles, à bosser mais je le savais déjà, mes DU sont devenu meilleurs au fil des tours signe que je m'améliore tout de même mais je devrai en placer entre 110 et 120 en 2min ! Les MU avec la fatigue se sont avéré être un problème ici, signe que je les passe encore en force, efficience à améliorer également

Workout of the Day : 06/06/2014

A.
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean
Build over the course of the ten sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 90-95%

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells)
Minute 2 – 10 Walking Lunges with Kettlebells
Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)

Score :
A. 60kgs / 65kgs / 70kgs / 72,5kgs / 75kgs / 75kgs / 77,5kgs / 77,5kgs / 80kgs fail clean / 82,5kgs
B. Based on 107,kgs : fail Last Twi sets (95% et 90%) I've decreased carbs since Two weeks ... Have to increase again.
C. OMG burpees were horrible ! Done with a 32kgs KB for swing and walklunges


Impressions
A. J'aurai voulu monter jusque 87,5 mais pas la force
B. 2 fails aux deux derniers sets 102,5kgs et 100kgs ... Mon PRa 107,( semble loin ... Je vais remanger un peu plus je comprends pas trop ce qui se passe sur ce mouvement depuis deux semaines :/
C. Travail en EMOM dégueulasse pas d'autres mots on en a tous chié ^^ vraiment chié : généralement 30s de repos après les swings et les lunges ... Les burpees m'ont pris 35s le premier tour après c'était 45-55s ... Très dûr de recup le souffle a partir de la vu que les swings s'enchaînaient.
Mais très bon exercice pour bosser le cardio et le mental.

Workout of the Day : 07/08/2014 active recovery

A.
10rounds
50m swim @50/60%
50m swim @80/90%
60s rest

B. Villa Pompei 3h : thermes (eau salée, bain chaud froid hammam, massages)

C. Mobility


Impressions :
A. Plus fatiguant que prévu ces 50m a 80-90% 60s de repos c'est peu ... Le rythme cardiaque a bien augmenté ^^
Manque de technique en natation flagrant, je fais beaucoup de mouvement pour peu de glissement dans l'eau a travailler :) c'est très techniQue lol
B. done XD
C. Done


Workout of the Day : 08/08/2014

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 60, 70, 80, 85, 90

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.
Complete as mnay rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups
20 Ring Dips
30 Chest-to-Bar Pull-Ups


Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Chest-to-Bar Pull-Ups

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. done based on 107.5kgs, no fails
B. done based on 100kgs fail at 1st set 85% so reduce to 75kgs to finish
C. 1 round + 14reps / 1 round + 15reps
D. forgoten :( I will do it tomorow after the wod


Impressions
A. solide aujourd'hui
B. je me suis basé sur un % fictif à 100kgs, trop ambitieux quand les 85% sont arrivés ca fût difficile donc j'ai terminé avec 75%
C. de la gym donc à l'aise, bien gonflé des épaules et triceps après la première partie, plus le temps de repos passé et plus je gonflais lol
D. j'ai pensé à cette partie sous la douche ^^ donc je la ferai demain après le wod un peu de gainage avant le week end sera top.


Workout of the Day : 09/08/2014

A.
Every minute, on the minute, for 15 minutes:
Clean
*Minutes 1-3 – 55-65%
*Minutes 4-6 – 65-75%
*Minutes 7-9 – 75-80%
*Minutes 10-12 – 80-85%
*Minutes 13-15 – 85-90%

B.
Five rounds for time of:
5 Squat Cleans (225/155 lbs)
10 Burpees Over the Barbell
15 Wall Ball Shots (30/20 lbs)

C.
Rowing or AirDyne
2 Minutes at 70% effort
2 Minutes at 80% effort
2 Minutes at 85-90% effort
2 Minutes at 75-80% effort
2 Minutes at 65-70% effort

Score :
A. Done based on 90kgs : up to 85kgs
B. Scale 65kgs : 14min51
C. Done
D. Weighted hold plank 3 sets 60s +Kbs de 24kgs


Impressions
A. Ça passe je sentais la barre lourde ce matin
B. Dûr je voulais le faire a 70kgs mais 65 ça ma déjà bien entamé les burpees et les wall ball ça allait pour une fois
C. Dur le 3ème set
D. Avec la KB de 24kgs ça crame bien la sangle abdominale
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Messagepar GrosT57 le 13/08 17h07

hello

Séance

Workout of the Day : 11/08/2014

**Program Note – The repetition of movements/rep schemes in the program this week is by design! I want to see you all adapt and feel the difference in finding more comfort on the second exposure. Don’t worry…we’re not giving up on variance, just need you to come back to some movements and make progress.

A.
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.

B.
Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 80%
*Set 8 – 4 reps @ 80%

Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.

D.
Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
(if you don’t have strict HSPUs, sub L-Seated DB Presses)
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011

This is exactly the same as last week…be better this week.


Score :
A. 40kgs / 45kgs / 45kgs / 47.5kgs / 47.5kgs / 50kgs / 50kg / 50kgs
B. 60kgs / 65kgs / 70kgs / 75kgs / 80kgs
C. 6*72.5kgs / 4*85kgs / 2*97.5kgs / 6*85kgs / 4*97.5kgs / 2*107.5kgs / 6*97.5kgs / 4*97.5kgs
D. HSPU : 18/12/12/8/8 ---- Bent Over Row 5*10*50kgs ---- GHR 5*7


Impressions
A. ca passe même plus que les % prévus, tant mieux
B. ca passe avec ces poids
C. Niquel ca apsse en ATG avec les % de mon RM 122.5kgs,
D. j'augmente sur les HSPU, je respecte bien le tempo sur les rowing cool

Bonne séance pr démarrer la semaine


Workout of the Day : 12/08/2014

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – see if you can build to more than you did last week)
Rest 90 seconds
L-Seated Legless Rope Climb
(accumulate 15′ – if you can do it in one attempt, do so, if you only make it up 5′, drop back down and repeat two more times)
Rest 90 seconds

B.
Bench Press
*Set 1 – 5 reps @ 60% of last week’s 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 – 8 reps @ 75%
*Set 8 – 8 reps @ 75%
Rest exactly 2 minutes between sets.

C.
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. 2*30 kgs / 3*40 kgs : work in Nano this time to work mobility
5 times 5' L Sit Legless Rope Climb, last round was hard, surprised myself to be able to do it :)
B. done based on 100kgs, felt good here.
C. last time did only 2 rounds 8min03 and 10min21 with 50kgs ...
1st round : 7min49 with 50kgs
2nd round : 7min35 with 40kgs, should take 45kgs ...
3rd round : 7min59 with 45kgs
Next time : target under 8min Rx all sets !


Impressions
A. travail en Nano pr améliorer cette putain de mobilité lol à 30 kgs ca va mains en position de bench press prise serré donc ca va j'écarte trop les jambes par contre :/
Surpris de pouvoir grimper à 5m de hauteur sans les jambes en position L Sit par contre ^^ doit y avoir des abdos finalement sous ce gras :)
B. facile ras
C. amélioration, par contre j'ai décharge un peu trop au deuxième tour, à 50 kgs j'aurai aps terminé sous les 8min ... trop gourmand pr le coup.
Amélioration nette tout de même depuis le 17/06 donc le travail paie.


Workout of the Day : 13/08/2014

A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Clean + Hang Clean + Clean

Drop after each clean and reset into a good position for the next rep.

B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 92-95%

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells)
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load)
Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)

THIS IS THE EXACT SAME WORKOUT AS LAST WEEK! I had the pleasure of watching the very simple elements of this workout destroy people last week. For some, conditioning wasn’t where it needs to be, but for others, desire isn’t where it needs to be if you are serious about competing in this sport. I am running this workout in consecutive weeks because if it destroyed you last week, you’ll learn a lot about yourself by how you respond to having to tackle this again so soon. Are you going to resolve to be better, or will you find an excuse and let yourself off the hook?


Score :
A. 60kgs / 65kgs / 70kgs / 75kgs / 80kgs / 82.5kgs / 85kgs PR High hang clean
B. 2*80kgs / 2*85kgs / 2*90kgs / 1*95kgs / 4*1*100kgs hard
C. Done with 32kgs KB for Russian Swings and 2*20KBs (1*32kgs last week), push myself again on burpees and could hit all sets 10-12 reps this time (few sets with 8 reps last week)


Impression
A. PR, j'ai dû m'y reprendre à 2 reprises pr le passer j'ai fait un fail au premier mais on est venu me parler avant la dernière rep donc peut être pas assez concentré ... lol l'excuse enfin ca passe direct après :)
B. dûr à 100kgs j'ai l'impression d'avoir perdu un peu sur les front squat mais c'est peut être parce qu'il est placé aen second exercice ds ce programme ... c'est peut être le but de CJ...
C. 2 fois le même EMOM dégueulasse 2 mercredi de suite mais cette fois j'ai augmenté un peu les poids sur les lunges et me suis sorti les doigts du cul sur les burpees par dessus la box d ... pas reussi encore à faire tous les tours à 12 burpees j'ai fait 2 tours à 10 avant les 2 derniers tours, vraiment difficile de garder le rythme sur cette partie, les jambes sont lourdes ^^

Demain repos avec un peu de natation.
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 21/08 08h06

Absence des forums ^^, remise à jour, j'ai continué de m'entrainer sauf Samedi où j'ai été pris en guet apens par mes potes pour mon enterrement de vie de garçon tout le week end.

Lundi difficile après très peu d'heure de sommeil mais no excuses.


Workout of the Day : 15/08/2014

A.
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.

B.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 – 4 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 90%

C.
Five rounds for time of:
3 Muscle-Ups
6 Shoulder to Overhead (185/135 lbs)
9 Strict Handstand Push-Ups
12 Chest-to-Bar Pull-Ups

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

Score :
A. 50kgs / 55kgs / 60kgs / 65kgs / 70kgs / 72,5kgs / 77,5kgs / 80kgs
B. Done based on 1RM 122,5kgs : 4*85kgs / 3*97,5kgs / 2*105kgs / 3*2*110kgs / 2*105kgs : need to go a little more deeper at 90%, so added another set
C. Scale 60kgs : 25min39 first round 2min47 after lost Time on MU ... I still use my arme too much , the rest was OK.
D. Done 3sets of 6 GHR, 3*25pushups

Impression
A. Toujours cette technique de merde au split a travailler, je crois PR sur le push press mais pas certain ...
B. Ça passe facile mais on ma fait remarque qu'il me manquait un peu de descente sur la deuxième rep quand j'ai 110kgs donc je me suis concentré pr trouver un repère car j'ai l'impression de descendre bas c'est pas un soucis de force :/
C. Metcon très axé force la partie la plus difficile fut les MU pour moi ... Pr mes collègues c'était les strict. HSPU mais eux ont mis 70kgs sur les S2O
J'ai bosse un push jerk pr économiser les épaules ... Bonne stratégie le C2B pullups très faciles.
D. Ras ça passe les push up après tout ça difficile quand même.


Workout of the Day : 18/08/2014

A.
Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)

immediately followed by…

Every two minutes, for 10 minutes (5 sets):
Power Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)

immediately followed by…

Every two minutes, for 10 minutes (5 sets):
Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)

B.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 4 reps @ 85%

C.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
12 Heavy Russian Kettlebell Swings

Score
Hard training after my boxday (all week end) in IBIZA xD
A. Muscle Snatch : 30kgs / 40kgs / 45kgs / 50kgs / 55kgs
Power Snatch : 55kgs / 57.5kgs fail / 57.5kgs / 2*60kgs
Snatch : 60kgs fail / 50kgs / 55kgs / 57.5kgs / 60kgs (=PR)
B. based on 1RM 122.5kgs : 6*77.5kgs / 4*85kgs / 2*100kgs / 6*85kgs / 4*100kgs / 2*110kgs / 6*100kgs / 4*100kgs ATG each time
C. strict HSPU, KB 32kgs 9 rounds + 1HSPU


Impressions
A. la fatigue mais la technique manque encore
B. ca passe easy
C. j'était parti sur 10 tours mais ca va

Ca va pour cette séance, la partie A se serait peut être mieux passé avec un week end moins mouvementé mais faut vivre des fois xD


Workout of the Day : 19/08/2014

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(you should be getting more comfortable with these now, so start to challenge the loading if you’ve just been focused on positioning)
Rest 90 seconds
Weighted Chest-to-Bar Pull-Ups x 4-6 reps @ 21X0
(all sets must exceed loads used on August 5, 2014)
Rest 90 seconds

B.
Bench Press
*Set 1 – 5 reps @ 60% of tested 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 – 8 reps @ 75-78%
*Set 8 – 8 reps @ 75-78%
Rest exactly 2 minutes between sets.
This is the same rep scheme as last week. If you made all sets, bump the loading on sets 7 and 8 by 2-3%. If you didn’t make all sets last week, keep the loads the same and make it a goal to hit every rep.

C.
Two sets for max reps of:
4 Minutes of Rowing (for meters)
3 Minutes of Ring Dips @ 10X1
(pause for one second at full extension)
2 Minutes of Chest-to-Bar Pull-Ups
Rest 4 minutes

Score :
A. Overhead Squat narrow grip : 30kgs / 35kgs / 40kgs /42.5kgs / 45kgs
C2B PU strict : 4+12kgs / 4+12kgs / 6+10kgs / 6+10kgs / 6+10kgs
Too heavy with 2.5kgs more in strict form.
Work in nano mobility felt better than 3 weeks ago on narrow OHS.
B. done based on 100kgs, worked at 77.5% (+2.5%) on 2 last sets. No misses.
C. Set1 : 1023/33/18
   Set2 : 978/28/19
C2B were harder than usual Dips tooked me a lot of energy with this tempo.


Impressions
A. la mobilité s'améliore j'ai put resserer les main sur la prise.
B. à l'aise du le bench mais 'jai senti les barres plus lourdes que la semaine passée
C. sympa comme format, je sens qu'on va le refaire ds quelques temps j'epsère améliorer sur les 3 domaines.


Workout of the Day : 20/08/2014

A.
Every minute, on the minute, for 6 minutes:
Front Squat x 1 rep
Loads per set (by %): 50, 60, 70, 75, 80, 85

B.
Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Jumping Lunges with Barbell (75/55)  35kgs Rx
Minute 2 – 15 Unbroken Wall Ball Shots (30/20 lbs)  8kgs for UB
Minute 3 – 10 Toes to Bar

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. based on 107.5kgs : 55kgs / 65kgs / 75kgs / 80kgs / 85kgs / 92.5kgs
B. did Clean work from last Saturday : up to 92.5kgs (+2.5kgs PR) and then 3 fails @95kgs, stayed block in the down front squat position ^^
C. done with 35kgs on lunges ... hard, 8kgs WB to perform all sets UB, T2B all sets UB
D. done


Impressions
A. ras ca passe easy
B. Piiiiiaaaarrr, après à 95kgs je passe en dessous, réceptionne la barre mais reste coincé en bas bien 4/5s pas moyen de remonter lol, je me sers pas assez du rebond, à travailler.
C. ... ... ... horrible les lunges j'ai failli pleurer plusd'une fois lol, le reste ca va mais alors les lunges j'arriver même plus à sauter vers 15-20min, alors je les faisais 2 par 2 ^^ à mon avis on va le remanger mercredi prochain, j'adopterai une autre stratégie sur cette partie (couper les 20 reps au lieu de tout faire unbroken)
D. ras ca pique les ischios
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 27/08 10h42

Workout of the Day : 22/08/2014

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep
*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
I know your legs are sore, trust me, this is designed to help a little bit.

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.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
2 Muscle-Ups
4 Power Cleans (185/135 lbs)
8 Push Press (185/135 lbs)

D.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

Score :
A. done based on 1RM 122.5kgs (up to 105kgs)
B. 45kgs / 55kgs / 60kgs / 62.5kgs / 67.5kgs / 72.5kgs / 77.5kgs / 80kgs+ / 85kgs fail / 85kgs
C. 3 rounds + 46 reps : Push Press were hard. (5/3 - 4/4 - 4/4 ) I need to increase my bodyweight XD
D. done 10 reps and 24 kgs KB on plank hold


Impressions
A. ras mais je sentais que les jambes n'auraient aps toléré plus de volume lol
B. echec à 85kgs (mon PR actuel) mais sur la deuxième tentative j'ai été surpris comme j'ai envoyé la barre en effectuant une bonne technique et je n'ai aps pût la stabiliser en réception du coup :/ encourageant pr la suite tout de même
C. dûr sur les push press, le reste passe assez facilement mais pas reussi à enchainer les DU UB, perte de temps aussi sur les MU, j'ai été surpris au tour 1 comment les DU m'avaient pré fatigué les épaules.
D. travail du core tjrs sympa


Workout of the Day : 23/08/2014

A.
Three sets of:
60 Seconds of L-Seated Ring Support Hold (accumulate as much time under tension as possible)
Rest 30 seconds
60 Seconds of Handstand Walk (accumulate as much distance as possible)
Rest 30 seconds
Same as last week…let’s improve some of these positions based on what you learned last week.

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Squat Snatches (175/115 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups

Rest exactly 4 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
3 Squat Snatches (155/105 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups

Rest exactly 4 minutes, and then . . .
D.
Complete as many rounds and reps as possible in 6 minutes of:
3 Squat Snatches (135/95 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups

Score
A. wasn't here last week
set 1 : 45s / ? meters
set 2 : 35s / ? meters
set 3 : 30s / ? meters
B. 50kgs (85%) : 3 rounds + 3reps
C. 45kgs (75%) : 3 rounds + 2 reps
D. 40kgs (65%) : 3 rounds
Hurt my fingers on barbell in 1st round of D while doing burpees, could do more reps without it ^^
Nic week end every body


Impressions
A. ca échauffe bien, mais pas en forme sur les handstand walk ce fut difficile d'enchainer plus de 3m :/
B/C/D : ca crame bien, faut vraiment que j'augmenter mon snatch, ca reste un mouvement je suis faible ... je me suis fait trs mal a un doigt sur la premiere serie de burpees sur D mon doigt s'est écrasé sur la barre j'aidût terminé tous les burpees à une main pas possible de poser l'autre au sol, la douleur m'a géné sur les C2B, ras sur les snatch.



Workout of the Day : 25/08/2014


A.
Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

B.
Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 4 reps @ 85%
Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.

D.
Complete as many rounds and reps as possible in 12 minutes of:
12 Strict Handstand Push-Ups
24 Heavy Russian Kettlebell Swings
Use the same weight you used last week for the swings – your goal is to see if you can achieve the same or greater total volume despite a more challenging rep scheme.

Score
A. Should use 47.5/50kgs but worked with 40-45kgs because of a finger sprain happened while saturday workout.
B. done 60kgs–65kgs with straps
C. increased for 2.5% : 6*77.5kgs / 4*87.5kgs / 2*102.5kgs / 6*87.5kgs / 4*102.5kgs / 2*112.5kgs / 4*102.5kgs / 4*102.5kgs, 2nd reps @ 92.5kgs was not under //, try to hit 6 reps the set after with a fail on 05th reps instead 4reps, last set was hard but OK.
D. 4 rounds + 9 reps = 153 reps ... 163 last week, HSPU was the hardest part


Impressions
A. mon doigt m'a géné ici donc j'ai fait comme j'ai pût sans forcer
B. les straps m'ont aidé à soulager le doigt.
C. les 2.5% de + se sentent bien cette semaine, ca passe sauf à à 112.5ksg où je ne descend pas en dessous de la // sur la deuxième reps.
L'avant dernière sérié, je ma lance pour faire la 5eme mais échoue ... normal in en fallait suelement 4 lol la dernière série passe au mental en remontant très doucement.
D. sympa même metcon mais on double les reps donc volume plus difficile, objectif de faire le même nombre de reps ... NO REPS pour moi lol pas loins mais les strict HSPU après tous ces KB swing ca tue, et quand ya plus de force pr pousser ... ben ya plus de force pour pousser :mrgreen:


Workout of the Day : 26/08/2014

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2-3 minutes
This is the last week we’ll work on these holds. Go as heavy as possible in the narrow-grip position you have found to be most stable.

B.
Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 8 reps @ 80%
*Set 8 – 8 reps @ 80%
Rest exactly 2 minutes between sets.

C.
Against a five-minute running clock,
Row 1000 Meters
immediately followed by, as many reps as possible in the remaining time of:
Muscle-Up + 2 Dips
Rest 2 minutes, and then…
Against a five-minute running clock,
Run 800 Meters
immediately followed by, as many reps as possible in the remaining time of:
Chest-to-Bar Pull-Ups
Rest 2 minutes, and then…
Against a five-minute running clock,
Row 1000 Meters
immediately followed by, as many reps as possible in the remaining time of:
Muscle-Up + 2 Dips

Score :
A. 30kgs / 35kgs / 40kgs / 42.5kgs / 40kgs
B. based on 100kgs : help at last reps of 2nd set of 8reps
C. 3 rounds / 22 C2B / 2 rounds


Impressions
A. j'ai gagné en mobilité c'est certain avec cet éxo
B. dûr mais ca passe, fail à la dernier reps j'ai été aidé ds la dernière phase du mouvement, mon poids de corps commence à être vraiment juste si je veux augmenter mes reps MAX vite un bol de riz :mrgreen:
C. format sympa, je pensais que ca serait plus difficile que ça et que mon doigt allait me géner plus que ça ... j'ai volontairement aps poussé sur le rameur pr pas me griller et sur la course à pieds idem
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 29/08 17h04

Workout of the Day : 27/08/2014

A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
(these should look like your clean, but received above parallel…they should not look like you are imitating a starfish or performing a weighted jumping jack)
Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80+, 80+, 80+

B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 92-95%

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Unbroken Wall Ball Shots (30/20 lbs)
Minute 2 – 10 Toes to Bar
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″)
Similar to last week, but also reuniting you with an old friend to help you realize that no matter how hard you are breathing, you can always do 15 unbroken wall ball shots.

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed

A. 47.5kgs / 52.5kgs / 57.5kgs / 60kgs / 65kgs / 70kgs (80%) / 75kgs (85%) / 80kgs (90%)/ 85kgs (95%) / 90kgs 102.5% +2.5KGS PR
B. based on 107.5kgs : 2*80kgs / 2*85kgs / 2*90kgs / 1*95kgs / 1*97.5kgs / 1*100kgs / 1*100kgs / 1*100kgs Front Squat felt hard since the new cycle, will see at the end.
C. Done, easier than last 3 weeks !
D. Done


Impressions
A. piiiiaaaaaarrrr, je pense pouvoir faire plus encore ca passe presque facile
http://youtu.be/11w2PrndBZc
B. Front squat toujours difficile sur ce nouveau cycle, on verra bien à la fin mais actuellement je ne me sens pas capable de refaire mon Max à 107.5kgs :/
C. très cardio mais plus facile que les derniers EMOM 30min
D. ras


Workout of the Day : 29/08/2014

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps
*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%

B.
Every minute, on the minute, for 10 minutes:
Shoulder Press x 1 rep
(Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)

Immediately followed by…

C.
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
(Start with last attempted Shoulder Press and build from there on the minute.)

D.
Three rounds for time of:
10 Bar Muscle-Ups
15 Strict Handstand Push-Ups
20 Push Press (135/95 lbs)

Score
A. 67.5kgs / 80kgs / 92.5kgs / 100kgs / 105kgs
B. 35kgs / 40kgs / 42.5kgs / 45kgs / 50kgs / 55kgs / 57.5kgs / 60kgs / 62.5kgs / 65kgs fail, just a few distance from the PR , next time
C. 62.5kgs / 65kgs / 67.5kgs / 70kgs / 72.5kgs / 75kgs / 77.5kgs PR / 77.5kgs / 80kgs fail / 80kgs fail, 77.5 kgs is a PR
D. scale 50kgs Push Press, 20min53
Bar MU : 8-2 / 3-2-2-2-1 / 3-2-2-2-1
Strict HSPU : 8-7 / 6-5-4 / 3-3-3-2-2-1
Push Press : 8-7-5 / 6-5-5-4 / 6-5-9
Could maybe go under 20min if I pushed harder on set 2 on push press


Impression
C'est la journée du presque PR partout c'est frustrant ils sont aps passé loin à chaque fois
A. ras ca passe facile
B et C. le strict press à 65kgs ne passe pas de très très peu j'avais la barre aud essus de la tête le plus gros du travail fait la dernière fois elle dépassait aps le le nez :/
Au push press à 80kgs je pense qu'il passe avec un format avec du repos plus long là à la fin 1 rep toutes les 60s le temps de charger la abrre décharger ca devenait compliqué
D. 8 Bar MU unbroken c'est un PR, les épaules ont chauffées avec les stricts HSPU et push press ...
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 06/09 16h06

Hello


Séance de samedi dernier

Workout of the Day : 30/08/2014

A.
Three sets of:
60 seconds of L-Seated Legless Rope Climbs
Rest 30 seconds
30 seconds of Left Leg Weighted Pistols (24/16 kg)
30 seconds of Right Leg Weighted Pistols (24/16 kg)
Rest 30 seconds

B.
Take 10-15 minutes to build to a heavy-ish Clean, and then…

C.
Every minute, on the minute, for 10 minutes:
10 Burpees Over the Barbell
(two-foot jump, two-foot land, lateral is fine)
1 Clean

Score will be the sum of your successful clean attempts (e.g., 285 + 295 + 295 + 295 + 285 + 285 + 285 + 275 + 275 + 285 = 2860 lbs). If you fail to complete a successful clean within one of the 60-second periods, you will receive a score of 0 for that particular set. You may perform multiple attempts within a 60-second period, but only your heaviest successful attempt in that 60-second period will count towards your total score.

D.
For time:
Run 800 Meters
20 Front Squats (225/155 lbs)
Run 800 Meters
20 Deadlifts (315/205 lbs)
Run 800 Meters

Load your own barbells. Front squat must start from the ground, not off a rack.

Score :
A. Legless L Seated rope climb : 2-1-1 (hauteur 5m), tour 2 et 3 en deux fois 2.5m, tour 1 2*5m
Pistol +16kgs KB : 5/6 each leg each set
B. up to 90kgs, 1 fail at 95kgs
C. 80kgs + 70kgs + 70kgs + 70kgs + 70kgs + fail + 70kgs + 70kgs + 70kgs + 70kgs = 570kgs, burpees sucks :)
D. 21min11 scale Front Squat 70kgs, Deathlift 100kgs



Résumé de la semaine

Workout of the Day : 01/09/2014

A.
Six sets of:
Drop Snatch x 1 rep
Rest as needed
Build over the course of the six sets to your heaviest drop snatch.
B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
(Last performed on August 11, 2014.)
C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 6 reps @ 75%
*Set 5 – 4 reps @ 85%
*Set 6 – 2 reps @ 95%
*Set 7 – 3-4 reps @ 90%
*Set 8 – 3-4 reps @ 90%
D.
Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups
6 Overhead Squats (185/125 lbs)

Score
A. 30 kgs / 40 kgs / 50kgs / 3 fails 55kgs :/ was not the day !
B. 40 – 45kgs
C. Back Squat
6*80kgs / 4*90kgs / 2*105kgs / 6*90kgs / 4*105kgs / 2*115 / 3*110kgs / 2*110 + 110kgs just //
D. scale 50kgs OHS,  time : 10min21,
R1 : 12/12/3-3
R2 : 12/6-6/3-3
R3 : 12/5-4-3/3-3


Impressions
A. ca voulait pas passer aujourdhui, mon ancien PR est à 60kgs et date de 3-4 mois :/
B. j'aime bien ce format de travail, j'aid écouvert que j'étais plus à l'aise avec un start pied plus écarté que d'habitude sur le squat sans décoller els pieds du sol
C. back squat qui progresse un PR avec 2*115 en ATG, 3*110kfs bien ahrd sur la dernière et la dernièere série j'avais plus al force sur la 3eme rep
D. très éprouvant les OHS après les strict HSPU :/ ca préfatigue bien els épaules j'ai été surpris.


Workout of the Day : 02/09/2014

A.
Every minute, on the minute, for 10 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 10-15 Meters

B.
Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 8 reps @ 80-83%
*Set 8 – 8 reps @ 80-83%
Rest exactly 2 minutes between sets.
If you made all sets last week, bump the loading on sets 7 and 8 by 2-3%. If you didn’t make all sets last week, keep the loads the same and make it a goal to hit every rep.

C.
Every 5 minutes, for 25 minutes:
Row 500 Meters
20 Chest-to-Bar Pull-Ups
Complete each set as quickly as possible. Note times for each set.

Score:
A. Assisted Strict MU*4 / handstand walk 4*split meters, felet better today on hanstand walk
B. based on 100kgs, set 7 8*82.5kgs (82.5%) set 8*80kgs (80%)
C. 3min55 / 4min10 / 4min55 / 4min39 / 4min52
I thank to gove up after round 3 but reala
But I just pushed myself in C2B with low rest with lowers reps range.


Impressions
A. avec bande elastique pr avoir enfin ces strict MU, progression sur le handstand wlak malgrès la préfatigue des MU
B. ca passe mais je sentais que c'etait lourd quand même
C. Bienvenu en enfer, très mental encore une fois mais après le 3eme tour où j'ai voulu abandonner, je suis reparti avec une autre stratégie qui a payé.


Workout of the Day : 03/09/2014

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 92-95%
*Set 6 – 1 rep @ 95-98%

B.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean
Build over the course of the ten sets.

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Double Kettlebell Swings (24/16 kg)
Minute 2 – 15 Box Step-Overs with Front-Racked Kettlebells (24/16 kg)
Minute 3 – 15 Unbroken Wall Ball Shots (30/20 lbs)

Score :
A. Front Squat : 2*80kgs / 2*85kgs / 2*90kgs / 1*95kgs / 1*102.5kgs / 1*105kgs no misses
B. Complex Pw Clean FS Clean : 60kgs / 65kgs / 70kgs / 75kgs / 80kgs / 82.5kgs / 85kgs / 87.5kgs fail clean / 87.5kgs / 90kgs PR on this Complex
C. HELL part : need scale
10 sets 15 Double KB Swings @ 12kgs --> will use 2*16 next week
2 sets of 15 Box Step-Overs with Front-Racked Kettlebells (12 kg).
3 sets of 13 Box Step-Overs with Front-Racked Kettlebells (12 kg).
5 sets of 10 Box Step-Overs with Front-Racked Kettlebells (12 kg).
10 sets of 15 wall ball shot with 8kgs ball
Definitively the harder wod I've ever done : out of confort zone !


Impressions
A. Front squat en premier exo, plus à l'aise je suis rassuré ca passé bien et en ATG chaque fois maintenant
B. Piiiiiaaaarrrr mon dernier clean à 90kgs j'ai dût faire un pas ou 2 en avant pr pa perdre l'équilibre
C. pas de commentaire, on en a tous chié. De loin l'EMOM (et metcon) le plus horrible depuis que je fais du CrossFit ^^ Sur Invictus CJ parle de travail mental sur ces EMOM, on est en plein dedans : ons e cherche toutes les excuses du monde pendant ^^


Workout of the Day : 05/09/2014

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 80%
*Sets 7-8 – 85%
*Sets 9-10 – 90%

B.
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C.
Every minute, on the minute, for 10 minutes:
Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

D.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Strict Pull-Ups
12 Alternating Pistols

A. 72.5kgs / 85kgs / 100kgs / 105kgs / 110kgs
B. 42.5kgs / 50kgs / 55kgs / 57.5kgs / 62.5kgs / 65kgs / 70kgs / 75kgs / 77.5kgs (100%) / 80kgs (fail)
C. 45kgs / 52.5kgs / 57.5kgs / 62.5kgs / 67.5kgs / 70kgs / 75kgs / 77.5kgs / 82.5kgs (100%) / 85kgs fail
D. 6 rounds + 10 reps

Impressions
A. ras
B. changement de technique en me frocant à partir coude leve en front rack et PR égalisé pas mécontent
C. idem que B, travail sur la technique en front rack pr soulager les tricpes et épaules
D. dur les pistols jambes gauche à cause d'un soucis de mobilité, les strict PU dûr aussi ca faisait longtemps en série longue ^^, les strict HSPU tous unbroken.


Samedi : 06/09/2014
Pas possibilité de m'entrainer à cause du travail :/ repos qui fera du bien.

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GrosT57 : Multi-Sports Training Log

Messagepar Chris J. le 09/09 10h51

B. j'aime bien ce format de travail, j'aid écouvert que j'étais plus à l'aise avec un start pied plus écarté que d'habitude sur le squat sans décoller els pieds du sol

Normal, pour les mvt en puissance (no foot movement) il faut partir avec les pieds en position de reception, sinon tu ne pourra pas allez en flexion
Bw 83kg
En Compétition
FA: 170/145/200 total 515kg raw
haltéro: 95/120 meilleur total 215kg
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 11/09 11h27



Salut merci du passage et pour le conseil. :)

Je me suis mal exprimé, je voulais dire que même sur un snatch normal je pars maintenant pieds légèrement plus écartés qu'avant et je me sens mieux.
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GrosT57 : Multi-Sports Training Log

Messagepar GrosT57 le 11/09 11h42

Fin de cycle cette semaine, petit cycle de 6 semaines.


Workout of the Day : 08/09/2014

A.
Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep
Build over the course of the 5 sets to a heavy single.

B.
Every 90 seconds, for 18 minutes (12 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95, 95+, 95+

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101-104%
*Set 8 – MAX UNBROKEN REPS @ 90%

D.
Five rounds for time of:
6 Squat Snatches (135/95 lbs)
12 Overhead Walking Lunges (135/95 lbs)
12 Chest-to-Bar Pull-Ups

A. 40kgs / 45kgs / 50kgs / 55kgs / 60kgs fail
B. 35kgs / 40kgs / 42.5kgs / 45kgs / 47.5kgs / 50kgs / 52.5kgs / 55kgs / 55kgs / 57.5kgs / 60kgs (100%) / 62.5kgs +2.5 PR
C. 5*80kgs / 3*92.5kgs / 1*105kgs / 5*92.5kgs / 3*105kgs / 1*117.5kgs / 1*123/125kgs : fail at 125kgs / max@110kgs 4 reps
D. scale 45kgs for 1 round + 4rounds with 40kgs : 14min02



Impression
A. Muscle snatch jusque 55kgs 60 passe pas
B. retouvé mon max d'il y a 4 mois en 5 semaines c'est cool. +2.5kgs par rapport au début de cycle donc.
C. Pas Piiiaaar lol 125 en ATG encore trop lourd mais je suis presque certain que la prochaine fois en premier exercice ... ca peut passer
D. 1er tour à 45 trop lourd sur les walking overhead, reduction à 40kgs pr bien bosser quand même.


Workout of the Day : 09/09/2014

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 2 minutes and 30 seconds, for 20 minutes (8 sets):
Bench Press
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101-104%
*Set 8 – 1 rep @ Your Choice

C.
Every 5 minutes, for 25 minutes:
Row 500 Meters
15 Strict Handstand Push-Ups
20 Ring Dips

A. DU 50 2 first rounds, handstand walk increase 2 first rounds Two, MU all strict with lowest résistance band 4 reps.
B. 102.5kgs (+2.5kgs from begin of this cycle) match old 1RM, fail 105kgs but very close from new PR
C. 3min27 / 3min39 / 3min59 / 4min16 / 4min28
HSPU : 15 / 5-5-5 / 5-5-5 / 5-5-3-2 / 5-4-3-2-1
Ring dips : 10 / 10 / 8-2 / 10 / 8-2


Impressions
A. ca apsse 3 tours Ok DU, dernier tour plsu comploqué avec la fatigue
B. Piiiaaarr enfin je récupère mon maxi de juin au bout de 6 semaines avec le même poids, 105kgs loupé de très très peu.
C. tjrs en difficulté sur la rameur mais je me rattrappe sur le reste :)
J'ai réalisé a la fin que je devais faire 20dips et pas 10 :/


Workout of the Day : 10/09/2014

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%

B.
Every 2 minutes, for 24 minutes (12 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98, 101, 101+

C.
TEN rounds for time of:
15 Unbroken Wall Ball Shots (30/20 lbs)
10 Toes to Bar
10 Burpee Box Jump-Overs (24″/20″)
This is the same combination and rep scheme as you performed on August 27. Please review your notes and results from that day, and let’s see how quickly you can get through without the forced rest periods.

Score
A.front squat 2*70kgs / 2*75 / 2*80 / 85 / 92,5 / 97,5
B. Clean : 55 / 60 / 65 / 70 / 75 / 77,5 / 82,5 / 85 / 87,5 / 92,5 / 95 PR / 3 fails 97,5
C. Scale Wall ball 8kgs to try to hit unbroken all sets : 25min11


Impression
A. Ras on chauffe pr le clean
B. Piiiiaaar qui fait plaisir 97,5 loupe 3 fois alors que je réceptionne bien en front squat en bas mais en remontant je perd la barre :/
Un collègue de la box me dit que je ne switch pas le grip quand je suis en front squat ; je garde mon hook grip du coup je suis pas a l'aise pr la partie front squat
A travailler sur le prochain cycle les 100kgs ne sont plus très loin XD
C. On avait fait le même sous format de EMOM c'était plus simple en For Time j'ai réussi a faire tous les wall ball unbroken mais je serai plus satisfait avec une de 10kgs ^^


Workout of the Day : 11/09/2014

Active recovery : Natation
5*200m
2min rest

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