Aya（小山内あや）のインスタグラム(aya_fitness) - 11月9日 17時05分

さぁ❗️あっという間の11月。
先週は忙しくトレーニングがあまり出来ませんでしたが時間が無くたって強くいられるっっ💪🏻⚡️「量」より「質」。
そして向き合う姿勢。上手く時間作ってプログラムと相談しながら頑張ってます😊
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11.4
#AssaultBikeConditioning
On the 2:00 x 3 Sets:
24/18 Calorie Bike
On the 1:30 x 4 Sets:
18/14 Calorie Bike
On the 1:00 x 5 Sets:
12/9 Calorie Bike
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#Conditioning
“Jumpsuit”
For Time:
30-20-10
Deadlifts (225/155)
Box Jump Overs (30″/24″)
Directly into…
10-20-30:
Single Arm Kettlebell Hang Power Snatches (70/53)
Row Calories
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#Midline
5 Rounds:
:30s Slow Ring Mountain Climbers (feet on rings)
Rest :30s
:30s Ring Plank (hands on rings)
Rest :30s
100′ Heavy DBall Carry
Rest :30s
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11.5
#GymnasticStamina
5 Rounds:
250m Row
25' Handstand Walk
2 Legless Rope Climbs (15′)
25' Handstand Walk
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#OverHeadSquatPositioning
5 sets :
Pausing OverHead Squat (10s in bottom)
＊Rest 1:00-2:00 b/t sets.
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#Conditioning
“The Fray” 
For Time:
800m Run
30 CTB Pull-Ups
30 Overhead Squats (115/85)
400m Run
15 CTB Pull-Ups
15 Overhead Squats (115/85)
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#BodyArmor
Not for time.
21 Bench Press (75% / 50% Bodyweight )
15 Strict T2B
15 Bench Press (100% / 75% Bodyweight )
9 Strict T2B
9 Bench Press (125% / 100% Bodyweight )
6 Strict T2B
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11.6
#GymnasticConditioning
For Time:
100 Alternating Pistols
On the Minute, to include the start:
3 Kipping Ring Muscle-Ups
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#SnatchBalanceComplex
5 Sets: #57kg
1 Snatch Grip Push Jerk
1 Overhead Squat
1 Snatch Balance
Rest 1:00-2:00 between sets.
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#OverheadWalkingLunge
On the 4:00 x 3 Sets: #45kg
50 Drag Rope Double-Unders
50′ Barbell Overhead Walking Lunge
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#Conditioning
“Rush Hour”
On the 4:00 x 5 Rounds:
20/14 Calorie Erg Bike
10 Barbell-Facing Burpees
5 Power Snatches(135/95)
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