30-05-10

Pull-ups:
1-2-3-1-2-1

32kgs Renegade rows:
2 x 5/5

32kgs 2H High pulls:
4 x 16

32kgs Farmer's walk:
2 x 45"

27-05-10

Pull-ups:
5-4-3

Chin-ups:
7-5

Handstand push-ups:
3-2-1

32kgs 2H High-pulls:
4 x 15

32kgs Farmer's walk:
2 x 45"

24-05-10

Pull-ups:
3 x 4

24kgs Renegade rows:
2 x 6/6

2 x 24kgs Cleans:
2 x 12

24 kgs 2 hands high-pulls:
30

32kgs Farmer's walk:
1' + 30"

19-05-10

Pull-ups:
3 x 3

2 x 24kgs Jerks:
8 - 6 - 4

Pull-ups:
3 x 3

2 x 24 kgs Jerks:
8 - 6 - 4

2 x 16kgs Jerks:
20

18-05-10

Pull-ups:
4 x 3

32kgs Renegade rows:
2 x 5/5

2 x 24kgs Jerks:
9 - 7 - 5

32kgs Farmer's walk:
1 min

10-05-10

2 x 16kgs Jerks:
2 mins - 24 reps
1 min 30 - 21 reps
1 min - 15 reps

2 x 24kgs Jerks:
1 min - 9 reps

32kgs 2H high pulls:
2 x 30

24kgs renegade rows:
6/6

07-05-10

2 x 16 kgs LCCJ:
2 mins - 17 reps
1 min 30: 14 reps
1 min - 11 reps

24 kgs OAJ:
10/10

24 kgs Renegade rows:
3 x 6/6

05-05-10

2x16 kgs Jerks:
2 mins - 24 reps

2x24 kgs Jerks:
1 min - 9 reps

2x24 kgs LCCJ:
1 min - 6 reps

2x16 kgs Snatch:
1 min - 10 reps


Dips: 10
24 kgs renegade rows: 2 x 6/6
Medecine ball push-ups: 2 x 5

02-05-10

2x16 kgs Jerks:
2 mins - 20 reps

2x24 kgs Jerks:
1 min - 3 reps
1 min - 5 reps
1 min - 7 reps

24 kgs Renegade rows:
3 x 5/5

Grip training (cf vidéo ci dessous) :
6/6 à 16kgs
3/3 à 24 kgs