Aya（小山内あや）のインスタグラム(aya_fitness) - 2月7日 07時34分

Good morning🌤🌈
今週のトレーニングあれこれ。
さぁ、金曜日‼️週末は私のチートDAYだから今日もトレーニング頑張るぞ💪🏻💨💨
Have a nice day😊
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【 #Strength 】
7sets of : 3sec UP/Down
4 Tempo Front Squat ( moderates weight )
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【 #BodyArmor 】
Alternating On the Minute x 12 (3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: 30% Max Strict Handstand Pushups
Minute 3: 20 GHD Sit-ups
Minute 4: 30% Max Strict Handstand Pushups
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【 #RowConditioning 】
3 Rounds: 35/24 Calorie Row
Rest 1:30 Between Rounds
3 Rounds: 25/18 Calorie Row
Rest 1:30 Between Rounds
3 Rounds: 15/12 Calorie Row
Rest 1:30 Between Rounds
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【 #Conditioning 】
"Group Hug"
5 Rounds:
3 Rope Climbs
1,000 Meter Erg Bike
7-6-5-4-3 Hang Power Clean
＊Weight Increases Each Round:
Weight 1: 47kg
Weight 2: 54kg
Weight 3: 60kg
Weight 4: 65kg
Weight 5: 70kg
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【 #BodyArmor 】
3 Giant Sets:
16 Dummbell Front Rack Step Back Lunges (Foot Elevated)
:30 Second Dumbbell Hollow Hold
Rest 2 Minutes Between Sets
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【 #RopeConditioning 】
9 Minute Running Clock:
Max Legg-less Rope Climbs
On the 0:00, 3:00, and 6:00:
75 Double Unders
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【 #Strength 】
❶Muscle Snatch (On the 0:00)
Build to a Moderate Set of 3
❷Snatch Grip Push Press (5:00-10:00)
Build to a Moderate Set of 3
❸Power Snatch (10:00-15:00)
Build to a Moderate Set of 3
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【 #Conditioning 】
"Arm and Hammer"
For Time: Buy-In: 12 Clusters (165/115)
Into...
3 Rounds:
21/15 Calorie Bike Erg
7 Ring Muscle up
Into...
Cash-Out: 12 Clusters (165/115)
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