Hello
Séance de samedi dernier
Workout of the Day : 30/08/2014A.
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 100kgsRésumé de la semaine
Workout of the Day : 01/09/2014A.
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 : 02/09/2014A.
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 : 03/09/2014A.
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 : 05/09/2014A.
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 repsImpressions
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.
a Lundi