24-02-10

32 kgs Renegade rows: 3 x 5
24 kgs Double military press: 5;5;5;3;3
16 kgs Double seated press: 2 x 10
32 kgs Farmer's walk: 6 x 20:20
32 kgs Double sumo deadlift: 5
16 kgs Pullover: 20
24 kgs Shrugs: 2 x 12

22-02-10

16 kgs Clean and press: 3 x 10
32 kgs Renegade rows: 3 x 5
32 kgs One arm overhead walk: 3 x 20"
24 kgs Double military press: 4 x 3
32 kgs Farmer's walk: 6 x 20:20

19-02-10

16 kgs: 3 x (10 Cleans and jerks + 15 Pullovers)
32 kgs Renegade rows: 2 x 5/5
32 kgs One arm overhead walk: 2 x 30"
32 kgs Farmer's walk: 6 x 20:20

17-02-10

Warm-up
32 kgs One arm clean & jerk: 6/6
16 kgs Pullover: 15
32 kgs one arm jerk: 6/6
16 kgs Pullover:15
24 kgs One arm clean and jerk: 8/8
16 kgs Pullover:15
32 kgs Bent press:3/3
24 kgs Clean & press: 5/5
24 kgs Double suitcase deadlift: 2x10
32 kgs Farmer's walk: 45"

15-02-10

16 kgs warm-up: 30" overhead walk + 30" rack walk + 30" farmer's walk
32 kgs Bent press: 5/5
32 kgs One arm jerk: 6/6
24 kgs Military press: 2;4;6
32 kgs Renegade rows: 3 x 5/5
24 kgs Gorilla rows*: 15/15
32 kgs Farmer's walk: 5 x 20:20

*Cet exercice de tirage se réalise dans la position debout,buste penché,en alternant les côtés droit et gauche de façon dynamique.

12-02-10

16 kgs warm-up: 30" overhead walk + 30" rack walk + 30" farmer's walk
32 kgs Bent press: 3/3
32 kgs One arm jerk: 6/6
24 kgs military press: 2; 4; 6
32 kgs Renegade row: 3 x 5/5
32 kgs Farmer's walk: 6 x 20:20

10-02-10

Warm-up (16kgs): 2 x (30" overhead walk + 30" rack walk + 30" farmer's walk)
32 kgs Bent press: 3 x 3/3
32 kgs Renegade row: 3 x 5/5
32 kgs Farmer's walk: 6 x 20:20

08-02-10

32 kgs Bent press: 3 x 2/2
24 kgs Floor press: 3x5
24 kgs Alternated row : 3x 8/8
32 kgs Double swing: 3 x 10
32 kgs Farmer's walk: 5 x 20:20
Dips: 3 x 8
16 kgs walks: 2 x (20" overhead walk + 20" rack walk + 20" farmer's walk)

05-02-10

24 kgs Military press: 3 x (2;4;6)
24 kgs Alternated bent over row: 3 x 8/8
32 kgs Farmer's walk: 1' + 30"

03-02-10

32kgs Bent press: 4 x 2/2
32kgs Renegade row: 3 x 3/3
32kgs Double swing: 3 x 10
32 kgs Farmer's walk: 1' + 30''

01-02-10

32kgs Bent press: 3 x 2/2
32kgs Renegade row: 3x 3/3
32kgs Farmer's walk: 10 x 15:15 (double suitcase deadlift + 15s de farmer's walk + 15s de repos)