Aya（小山内あや）のインスタグラム(aya_fitness) - 1月27日 18時26分

大会🇺🇸までの追い込み期間残り2週間💪🏻🔥
心も身体もしっかり整えたい😇✨
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【 #WarmUp 】
3 rounds of :
21 cal Assault Bike
14 Thruster
7 Strict HandStand Push up
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【 #FrontSquatWaves (Week #2 of 3) 】
On the Minute x 9:
Wave #1:
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2:
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3:
On the 6: 1 Front Squat
On the 7: 1 Front Squat
On the 8: 1 Front Squat
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【 #OverheadSquatComplex 】
3 Sets, resting as needed between: #60kg
1 Pausing Overhead Squat (3 sec in Bottom)
2 Overhead Squats
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【 #Conditioning 】
"Pins and Needles"
7 Rounds:
7 Strict Chest to Bar Pull-ups
7 Overhead Squats (135/95)
7 Power Cleans (135/95)
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【 #Silverback Primer 】
3 Sets Not For Time:
7 Scapula Engagment
7 Tempo Kettlebell Deadlifts
7 Seated Box Jumps
7 Klokov Press
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【 #HangPowerSnatchTechnique 】
5 Sets:
3 Hang Muscle Snatches
2 Pausing Snatch Grip Push Jerks
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【 #HangPowerSnatch 】
On the 1:30 x 5 Sets: #47kg
30% Max Bar Muscle-ups
3-3-2-2-1 Hang Power Snatches
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【 #Conditioning 】
"Crash Test"
For Time:
1,500 Meter Row
30 Deadlifts (315/220)
45 Bar Facing Burpees
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