Aya（小山内あや）のインスタグラム(aya_fitness) - 9月4日 18時33分

8.31
#Gymnastics (A) 0:00-
1 set: Max Unbroken Strict HandStand Push up
#Gymnastics (B) 2:00-
1 set: Max Unbroken Strict Pull up
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#SkillConditioning ( 22.5/15kg )
9 Ring Muscle up
9 Devils Press
7 Ring Muscle up
7 Devils Press
5 Ring Muscle up
5 Devils Press
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#OlympicTechnique (A)
7min to Build to a Moderate Complex :
1 + 1/4 OverHead Squat
1 OverHead Squat
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#OlympicTechnique (B)
6min to Build to a Moderate Complex :
2 Snatch Balance
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#OlympicTechnique (C)
5min to Build to a Moderate Complex :
1 High-Hang Squat Snatch
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9.1
#PowerCleanTechnique
4 sets :
2 Muscle Clean
2 Pausing Hang Power Clean ( 1sec )
2 Power Clean
set① 40% of 1RM
set② 45% of 1RM
set③+④ 50% of 1RM
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#BackSquat
6 sets :
1+1/4 Back Squat
1 Back Squat
・Rest 90sec b/t sets.
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#Conditioning
’Born to Run‘ ( 70/48kg )
3 rds: 400m Run,
21-15-9 Bar-Facing Burpees
3 rds: 200m Run,
9-15-21 Power Cleans
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#BodyArmor
50-35-20 : GHD-Sit up
＊After each sets :
12 Double K.B Dead Lift
12 Pausing Hip Extension ( 1s at top )
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9.2
#GymnasticsStaminaBenchmark
3 sets :
50ft HandStand Walk
75 Double Under
50ft HandStand Walk
10/7 Ring Muscle up
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#ThrusterLadder
21 Thrusters ( 52/39kg )
・1:00 Rest
18 Thrusters ( 61/48kg )
・1:00 Rest
15 Thrusters ( 70/52kg )
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#BodyArmor (A)
3 Supersets :
10 Supinated Grip Ring Row
20 Single Leg Glute Bridges ( 10each )
・Rest 1:30 b/t sets.
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#BodyArmor (B)
3 Supersets :
30 Banded face pulls
30sec Prisoner Superman Hold
・Rest 1:30 b/t sets.
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9.3
#FrontSquat
6 sets :
1+1/4 Front Squat
1 Front Squat
・Rest 90sec b/t sets.
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#Conditioning (A)
3 rounds :
30 T2B
25 Push Jerk (61/43kg)
20/15 cal Assault Bike
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#Conditioning (B)
“Shoot Your Shot”
AMRAP 15:
45 Wallballs (20/14)
30/24 Calorie Row
15 Deadlifts (275/185)
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9.4
#StrictGymnastics
AMRAP 7 :
3 Strict HandStand Push up
10 L-Sit Flutter kicks
9 Strict Pull up
・Rest 2:00
5:00 Practice for Freestanding HandStand Push up
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#CleanBenchmark
On the min × 4 : #72kg
1 Clean Pull
1 Hang Squat Clean
1 Front Squat
・Rest 1:00
On the min × 8 : #77kg
1 Hang Squat Clean
・Rest 1:00
On the 2:00 × 4 : #70kg
3 Front Squat
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