Jan 25, 2013

Strength
1) Every 20 seconds for 3:00 (22 total reps): 2 Deadlift @ 325 lbs
2a) Bench Press: 2X5 @ 165, 2X3 @185, 3X1 @ 205 – EMOM
2b) Strict Pull-ups: 7X5 – EMOM
Notes: 2a & 2b should be performed in super sets.

Conditioning
1) With a 10 minute clock…
5 minute AMRAP of:
Clean and Jerk 135/95 with log
-then (no rest)-
Row 1,000m
*Rest the remainder of the 10 minutes.
2) With a 5 minute clock…
2:30 minute AMRAP of:
Clean and Jerk 135/95 with log
-then (no rest)-
Row 500m
45 reps

Renforcement musculaire
1. Souleve de terre. 2 reprises toutes les 20 secondes pendant 3 min a 147.7 kgs
2. developpe couche. 2 x 5 reps a 75kgs, 2 x 3 reps a 84kgs et 3 x 1 rep a 93kgs.
3. Traction. 7 x 5

Entrainement
1. En 10 minutes faire:
5 min souleve a l'epaule-jete a 61.3kgs
1000m aviron de salle
Repos si tu termines avant les 10 minutes
2. En 5 minutes faire:
150 secondes de souleve a l'epaule-jete a 61.3 kgs
500m aviron de salle
Total de souleve: 45.