Aya（小山内あや）のインスタグラム(aya_fitness) - 11月16日 20時04分

またコロナやインフルエンザ、少しずつ猛威を奮い出すシーズン…❄️😷しっかり食べてしっかり寝て。
体調には気を付けながらトレーニングも引き続き頑張りましょう‼︎‼︎💪🏻🔥
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11.9
Barbell Cycling
5 Rounds: #55kg
5 Power Cleans
5 Bench Press
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Back Squat
10-8-6-4-2 #82kg
Rest 3:00 between sets. All repetitions taken from the rack
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Conditioning
“Adderall Plus”
10 Min Window: 1M Run,
Max Clean and Jerk (155/105)
… 3 Min Rest
7 Min Window – 800m Run,
Max Power Snatch (135/95)
… 3 Min Rest
4 Min Window: 400m Run,
Max Thruster (115/85)
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11.11
Skill Conditioning
9 Chest to bar
9 Devils Press ( 22.5/15kg )
7 Chest to bar
7 Devils Press ( 22.5/15kg )
5 Chest to bar
5 Devils Press ( 22.5/15kg )
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Front Squat
3-1-3-1-3-1 #77kg
75% 80% 75% 85% 75% 90%
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Body Armor
3 Sets of 12: D.B Bench Press
3 Sets of 12: Barbell Pendlay Row
3 Sets of 12: Barbell Good Mornings
Rest 1:00-2:00 b/t sets.
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11.12
Aerobic Capacity
On the 3:00 x 6 Sets:
15/12 Calorie Ski Erg
12/9 Calorie Assault Bike
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Strict Gymnastics
3 Rounds:
AMRAP 2:
20/15 Calorie Row
Max Strict Handstand Pushups
in Time Remaining
… Directly into:
AMRAP 2:
50 Double-Unders
Max Strict C2B Pull-Ups
in Time Remaining
＊Rest 1:00 b/t rounds.
This effort is a repeat from last Monday.
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Midline A
4 Rounds:
:20s Max Ring L-Sit Flutter Kicks (4-Count)
:10s Rest
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Midline B
Not for Time:
30 GHD Sit-Ups, 10 Strict T2B
25 GHD Sit-Ups, 10 Strict T2B
20 GHD Sit-Ups, 10 Strict T2B
15 GHD Sit-Ups, 10 Strict T2B
10 GHD Sit-Ups, 10 Strict T2B

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