Aya（小山内あや）のインスタグラム(aya_fitness) - 3月18日 07時43分

今週のトレーニングあれこれ。💪🏻💨💨
自分の弱いところを強化するべくAccessory Workを増やして身体づくりしています😊🔥。身体を動かして、毎日湯船に入って、栄養摂って免疫ガッツリ上げていきましょ💪🏻
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【 #RunConditioning 】
On the 0: 600 Meter Run
On the 4: 400 Meter Run
On the 7: 200 Meter Run
On the 10: 600 Meter Run
On the 14: 400 Meter Run
On the 17: 200 Meter Run
On the 20: 600 Meter Run
On the 24: 400 Meter Run
On the 27: 200 Meter Run
*With Weight Vest (20#/14#)
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【 #BodyArmor 】
Alternating On the Minute x 12 (3 Rounds):
Minute 1: 8 Deficit Romanian Deadlifts
Minute 2: 30% Max Strict HSPU
Minute 3: 20 GHD Sit-ups
Minute 4: 30% Max Strict HSPU
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【 #Midline 】
3 Giant Sets:
10 Rower Pike Ups
30 Hollow Body Scissor Kicks
50′ Quadruped Crawl
＊Rest 2 Minutes Between Set.
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【 #Midline 】
10-8-6-4-2:
Strict Chest to Bar Pull-ups
Strict Toes to Bar
Into…
2-4-6-8-10:
Dead Stop Strict Handstand Pushups
Reverse Crunches
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【 #FrontSquat 】
On the 2:00 x 7 Sets
On the 0: 3 Reps
On the 2: 1 Rep
On the 4: 3 Reps
On the 6: 1 Rep
On the 8: 3 Reps
On the 10: 1 Rep
On the 12: 12 Reps
Building upon last week with an identical rep scheme. Aim to increase our percentages slightly. Last set is a drop set. 
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【 #Conditioning 】
“Spice Girl” 
For Time:
21 Power Snatches (115/85)
5 Rounds of “Mary”
21 Overhead Squats (115/85)
5 Rounds of “Chest to Bar Cindy”
21 Squat Snatches (115/85)
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