Aya（小山内あや）のインスタグラム(aya_fitness) - 11月27日 18時54分

最近またドドっと忙しくなって体調管理がまた大変😰💦
心身共にのバランス大事。🤜🏼🤛🏼
心と身体は繋がってますから両方とも大切に😌✨
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11.16
Back Squat Complex
5 sets: rest as needed.
1 Pausing Back Squat
( 2s in bottom )
2 Back Squat
＊After each set：
30% Max Strict HSPU
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#Conditioning
“Wave Runner” 
Wearing a 20/14# Weight Vest,
On the 5:00 x 6 Rounds:
500m/400m Bike Erg
350m/300m Row
200m Run
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#BodyArmor
3 Supersets:
Max Bodyweight Barbell Bench Press
Max Strict Ring Dips
Rest 3:00 b/t sets.
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11.17
#FrontSquatComplex
5 sets: rest as needed.
1 Pausing Front Squat
( 2s in bottom )
2 Front Squat
＊After each set：
40% Max Strict Dips
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#Conditioning
“This is 40” 
For Time:
400m Run, 40 Wallballs (30/20)
400m Run, 40 Power Snatches (95/65)
400m Run, 40 CTB Pull-Ups
400m Run, 40 Overhead Squats (95/65)
400m Run, 40 Box Jump Overs (24″/20″)
400m Run, 40 Thrusters (95/65)
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11.18
“Doce”
3 x AMRAP 4, rest 4:
27/21 Cal Row
21 Power Cleans
15 Burpee BJO (24″/20″)
Round 1 – 135/95
Round 2 – 115/85
Round 3 – 95/65
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#OddObjectConditioning
7 Rounds:
100 Meter Sandbag Run (100/70)
15 GHD Sit-Ups
5-3 Bar Muscle up
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#BodyArmor
3 Giant Sets:
7 Barbell Bench Press
14 Double D.B Bent Over Row
28 Banded Pull-Aparts
Rest 2:00 b/t sets
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11.20
#GymnasticStaminaBenchmark
100 DU
50’ HandStand Walk
80 DU
50’ HandStand Walk
60 DU
50’ HandStand Walk
40 DU
50’ HandStand Walk
20 DU
50’ HandStand Walk
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#HangSquatSnatchComplex
5 Sets:
1 Pausing High Hang Squat Snatch (pockets)
1 Pausing Hang Squat Snatch (knees)
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knees)
set1 45%
set2 50%
set3-5 55%〜
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#Conditioning
“Shuffleboard”
For Time:
800m Run
25 Thrusters
15 Ring Muscle-Ups
800m Run
25 Overhead Squats
25 T2B
800m Run
25 Front Squats
35 CTB
Barbell – 95/65
KILOS – 43/29

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