Maxime Drouin
Level 6 Valued Member
Warm-up |
Thrusters : 2, 3, 5 @ 16kg |
20 minutes - 5 rounds |
Pull-up X 5 @ 16kg |
Press X 5 @ 24kg |
Pistol X 5 @ 8kg |
Gripper : 2 X 1 + 5s hold @ 140# 3 X 1 + 10s hold @ 100# |
Warm-up |
Thrusters : 2, 3, 5 @ 16kg |
20 minutes - 5 rounds |
Pull-up X 5 @ 16kg |
Press X 5 @ 24kg |
Pistol X 5 @ 8kg |
Gripper : 2 X 1 + 5s hold @ 140# 3 X 1 + 10s hold @ 100# |
Warm-up |
Thrusters : 2, 3, 5 @ 16kg |
20 minutes - 7 rounds |
Pull-up X 4 @ 16kg |
Press X 4 @ 24kg |
Pistol X 4 @ 8kg |
Gripper : 2 X 1 + 5s hold @ 140# 3 X 1 + 10s hold @ 100# |
Warm-up |
Thrusters : 2, 3, 5 @ 16kg |
Pull-ups : 1, 2 ,3 |
Test day |
Pull-up 6 X @ 25kg |
Press X @ 28kg : L X 5 : , R: X 6 |
Box Pistol X @ 16kg : L X 7 :, R: X 8 |
Warm-up |
C & J : 2, 3, 5 @ 16kg |
3 X (1, 2, 3) 17 minutes |
Pull-up @ 25kg |
Press @ 28kg |
Warm-up |
Goblet Squat : 2, 3, 5 @ 16kg |
Test full range pistol |
L : 2 X @ 16kg R : 6 X @ 16kg |
Pistols |
4 X 1 @ 16kg |
Gripper : 4 X 1 + 5s hold @ 140# |
Run : 3k 10 X 15s sprints / 45s rest |
Warm-up |
C & J : 2, 3, 5 @ 16kg |
3 X 1 - 4 minutes |
Pull-up @ 25kg |
Press @ 28kg |
Core |
10 minutes |
Warm-up |
Goblet Squat : 2, 3, 5 @ 16kg |
Pistols |
6 X 1 @ 16kg |
Gripper : 6 X 1 + 5s hold @ 140# |
Run : 5k 14 X 15s sprints / 45s rest |
Warm-up |
C & J : 2, 3, 5 @ 16kg |
Pull-ups 1, 2, 3 |
3 X (1, 2) - 9 minutes |
Pull-up @ 25kg |
Press @ 28kg |
Warm-up |
Goblet Squat : 2, 3, 5 @ 16kg |
Pistols |
8 X 1 @ 16kg |
Gripper : 8 X 1 + 5s hold @ 140# |
Run : 5k 16 X 15s sprints / 45s rest |
Warm-up |
C & J : 2, 3, 5 @ 16kg |
4 X (1, 2, 3) 24 minutes |
Pull-up @ 25kg |
Press @ 28kg |
Warm-up |
Goblet Squat : 2, 3, 5 @ 16kg |
Pistols |
10 X 1 @ 16kg |
Gripper : 10 X 1 + 5s hold @ 140# |
Run : 5k - 3 X |
5 X (30s Easy / 20s Moderate / 10s Sprint) |
2 minutes Rest |
C & J : 2, 3, 5 @ 16kg |
4 X 1 - 5 minutes |
Pull-up @ 25kg |
Press @ 28kg |
Core |
3 X 1 Negative dragon flags |
7 X 1 One leg negative dragon flags |
50 Lying leg raises with hip thrust |
Warm-up |
Goblet Squat : 2, 3, 5 @ 16kg |
Pistols |
12 X 1 @ 16kg |
Gripper : 12 X 1 + 5s hold @ 140# |
Run : 5k - 3 X |
5 X (30s Easy / 20s Moderate / 10s Sprint) |
2 minutes Rest |
C & J : 2, 3, 5 @ 16kg |
4 X (1, 2) - 11.5 minutes |
Pull-up @ 25kg |
Press @ 28kg |
Warm-up |
Goblet Squat : 2, 3, 5 @ 16kg |
Pistols |
14 X 1 @ 16kg |
Gripper : 14 X 1 + 5s hold @ 140# |
Run : 5k - 3 X |
5 X (30s Easy / 20s Moderate / 10s Sprint) |
2 minutes Rest |
Warm-up |
C & J : 2, 3, 5 @ 16kg |
5 X (1, 2, 3) 30 minutes |
Pull-up @ 25kg |
Press @ 28kg |
Warm-up |
Goblet Squat : 2, 3, 5 @ 16kg |
Pistols |
3 X 2 @ 16kg |
Gripper : 3 X 2 + 5s hold @ 140# |
Run : 5k - 3 X |
5 X (30s Easy / 20s Moderate / 10s Sprint) |
2 minutes Rest |
C & J : 2, 3, 5 @ 16kg |
5 X 1 - 6 minutes |
Pull-up @ 25kg |
Press @ 28kg |
Core |
10 X 1 Negative dragon flags |