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  • Garage Warrior Week1

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    Si Gumi
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    la 1ere semaine du programme de crossfit d'alex

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    la 1ere semaine du programme de crossfit d'alex

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    15 visualizzazioni4 pagine

    Garage Warrior Week1

    Caricato da

    Si Gumi
    la 1ere semaine du programme de crossfit d'alex

    Copyright:

    © All Rights Reserved
    Scarica in formato XLS, PDF, TXT o leggi online su Scribd
    Segnala contenuti inappropriati
    di 4

    Week 1 : Week 2 : Week 3 :

    Moveme 5-5- 3-3- 5-3-


    nts  Sets AMRAP AMRAP AMRAP
    81 90 Set 1 65% x 5 52.65 70% x 3 56.7 75% x 5
    Set 2 75% x 5 60.75 80% x 3 64.8 85% x 3
    Front
    Squat Set 3 85% x 5+ 68.85 90% x 3+ 72.9 95% x 1+
    59.4 66 Set 1 65% x 5 38.61 70% x 3 41.58 75% x 5
    Set 2 75% x 5 44.55 80% x 3 47.52 85% x 3
    Military
    Press Set 3 85% x 5+ 50.49 90% x 3+ 53.46 95% x 1+
    117 130 Set 1 65% x 5 76.05 70% x 3 81.9 75% x 5
    Set 2 75% x 5 87.75 80% x 3 93.6 85% x 3
    Back
    Squat Set 3 85% x 5+ 99.45 90% x 3+ 105.3 95% x 1+
    102.6 114 Set 1 65% x 5 66.69 70% x 3 71.82 75% x 5
    Set 2 75% x 5 76.95 80% x 3 82.08 85% x 3

    Deadlift Set 3 85% x 5+ 87.21 90% x 3+ 92.34 95% x 1+


    Week 4
    (Travail
    Submaxi
    mal suivi
    d’un Test
    1RM)
    60.75 40% x 5 32.4 90
    68.85 50% x 5 40.5

    76.95 60% x 5 48.6


    44.55 40% x 5 23.76 66
    50.49 50% x 5 29.7

    56.43 60% x 5 35.64


    87.75 40% x 5 46.8 130
    99.45 50% x 5 58.5

    111.15 60% x 5 70.2


    76.95 40% x 5 41.04 114
    87.21 50% x 5 51.3

    97.47 60% x 5 61.56


    Week 1 : Week 2 : Week 3 :
    Moveme 5-5- 3-3- 5-3-
    nts  Sets AMRAP AMRAP AMRAP
    79.2 88 Set 1 65% x 5 51.48 70% x 3 55.44 75% x 5
    Set 2 75% x 5 59.4 80% x 3 63.36 85% x 3
    Front
    Squat Set 3 85% x 5+ 67.32 90% x 3+ 71.28 95% x 1+
    57.6 64 Set 1 65% x 5 37.44 70% x 3 40.32 75% x 5
    Set 2 75% x 5 43.2 80% x 3 46.08 85% x 3
    Military
    Press Set 3 85% x 5+ 48.96 90% x 3+ 51.84 95% x 1+
    108 120 Set 1 65% x 5 70.2 70% x 3 75.6 75% x 5
    Set 2 75% x 5 81 80% x 3 86.4 85% x 3
    Back
    Squat Set 3 85% x 5+ 91.8 90% x 3+ 97.2 95% x 1+
    115.2 128 Set 1 65% x 5 74.88 70% x 3 80.64 75% x 5
    Set 2 75% x 5 86.4 80% x 3 92.16 85% x 3

    Deadlift Set 3 85% x 5+ 97.92 90% x 3+ 103.68 95% x 1+


    63 70 Set 1 65% x 5 40.95 70% x 3 44.1 75% x 5
    Set 2 75% x 5 47.25 80% x 3 50.4 85% x 3

    Clean Set 3 85% x 5+ 53.55 90% x 3+ 56.7 95% x 1+


    36 40 Set 1 65% x 5 23.4 70% x 3 25.2 75% x 5
    Set 2 75% x 5 27 80% x 3 28.8 85% x 3

    Snatch Set 3 85% x 5+ 30.6 90% x 3+ 32.4 95% x 1+


    Week 4
    (Travail
    Submaxi
    mal suivi
    d’un Test
    1RM)
    59.4 40% x 5 31.68
    67.32 50% x 5 39.6

    75.24 60% x 5 47.52


    43.2 40% x 5 23.04
    48.96 50% x 5 28.8

    54.72 60% x 5 34.56


    81 40% x 5 43.2
    91.8 50% x 5 54

    102.6 60% x 5 64.8


    86.4 40% x 5 46.08
    97.92 50% x 5 57.6

    109.44 60% x 5 69.12


    47.25 40% x 5 25.2
    53.55 50% x 5 31.5

    59.85 60% x 5 37.8


    27 40% x 5 14.4
    30.6 50% x 5 18

    34.2 60% x 5 21.6

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