Aya（小山内あや）のインスタグラム(aya_fitness) - 8月8日 17時02分

さぁ💥夏本番💪🏻
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8.3
➡︎Front Squat
“2-4-6-8-10”
#75kg
・Rest 2:00 between sets.
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➡︎Clean and Jerk Complex
On the 2:00 x 5 Sets: #65kg
1 Hang Power Clean
1 Low-Hang Power Clean
1 Hang Squat Clean
1 Low-Hang Squat Clean
1 Split Jerk
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➡︎Conditioning
“Heartburn”
1 Mile Run
10 Rounds of BBT
1 Round of BBT:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees
KILOS 34/25
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8.5
➡︎Gymnastic Skill
Not for Time:
5-4-3-2-1:
Strict Ring Muscle-Ups
After each set, 50′ Zig Zag Handstand Walk O-Course
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➡︎Gymnastic Capacity
AMRAP 1:30 – 12 Burpee Box Jump Overs, Max Ring Muscle-Ups
Rest 1:00

AMRAP 1:30 – 9 Burpee Box Jump Overs, Max Ring Muscle-Ups
Rest 1:00

AMRAP 1:30 – 6 Burpee Box Jump Overs, Max Ring Muscle-Ups

＊Rest 2:00

AMRAP 1:30 – 12 Burpee Box Jump Overs, Max Bar Muscle-Ups
Rest 1:00

AMRAP 1:30 – 9 Burpee Box Jump Overs, Max Bar Muscle-Ups
Rest 1:00

AMRAP 1:30 – 6 Burpee Box Jump Overs, Max Bar Muscle-Ups
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➡︎Bike Active Recovery
5:00 Moderate Pace, 2:30 Light
4:00 Moderate Pace, 2:00 Light
3:00 Modertate Pace, 1:30 Light
2:00 Moderate Pace, 1:00 Light
1:00 Moderate Pace
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8.6
➡︎Strength A)
10min EMOM
3 Dead Lift ( 105kg )
5each K.B Suitscase walking Lunge ( 20kg )
2sec down / 1sec Up
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➡︎Strength B)
6 pose D-ball Front Squat ( 70/50kg )
(5sec at the bottom)
・Rest 2:30 b/t sets.
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➡︎Strength C)
3 rounds : #20kg
40sec Single Leg GHD sorenson Hold (right)
40sec Single Leg GHD sorenson Hold (left)
・Rest 2:00 b/t sets.
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➡︎Strength D)
3 sets :
10 Good morning ( 3-1-3-1 )
・Rest 2:00 b/t sets.
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➡︎Conditioning
“Goodie Bag”
1 Round:
800m Run
60/40 Calorie Erg Bike
40 Toes to Bar
200m Wreckbag Run (30'/20')
40 Box Step-Ups with Wreckbag
60/40 Calorie Erg Bike
800m Run
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8.7
➡︎Jerk Drive Complex
4 Sets: #65kg
2 Pausing Jerk Drives
2 Jerk Drives

➡︎Split Jerk Complex
On the Minute x 7: #65kg
1 Pausing Split Jerk
1 Split Jerk
*2s pause in the dip, 2s pause in the catch.
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➡︎Clean and Jerk Stamina
On the Minute x 5: #50kg
5 “Touch and Go” Power Clean and Jerks
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➡︎Back Squat “12-6-3”
#80kg
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➡︎Conditioning
“Free Agent”
3 Rounds:
800m Run
25 Thrusters (95/65)
3 Legless Rope Climb

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