로프클라임 썸네일형 리스트형 230524 BP_TTB_PC 1) Wide grip Bench press 5 * 5 105, 115, 125lb로 수행 2) FTO 25 - 20 - 15 - 10 - 5 TTB 2 - 4 - 6 - 8 - 10 Power clean (135lb) 기록 9:24 🥵 오늘 팔이랑, 등이랑 근육통으로 잘 안됐네... 더보기 230519 BSQ_SR_TTB_BP 1) Tempo Back Squat 5x5 *3초 down, 2초 밑에서 멈추기 145lb로 수행 2) 20 Back squat 155lb로 힘들게 성공🤣 3) FTO 50 Shuttle Run (1 SR = 15m) 21 TTB 25 Bench press (115lb) 21 TTB 50 Shuttle Run 기록 19:10 셔틀런 진짜 많다🥵🥵 더보기 230426 BP_HPC_CO_ROPE 1) Bench Press 8-8-6-6-4 90-105-105-120-135lb 로 수행 * 끝나고 핸드릴리즈푸시업 35개 2) WOD 50 - 40 - 30 - 20 - 10 Cross over 25 - 20 - 15 - 10 - 5 Hang power clean (95lb) 5 - 4 - 3 - 2 - 1 Rope climb 기록 14:26 🥵 3) ACC 3Round 10 인클라인 벤치 프레스 (85#) 10 해머컬 (10kg) 3Round 12 DB fly (5kg) 10 KB Crush grip bicep curl (16kg) 더보기 230216 DBCJ_DBSN_DBOHS_DBOHWL 1) 10 - 8 - 6 - 4 - 2, one arm (each side) DB Hang Clean & Jerk (25kg) DB Snatch DB OHS DB OHWL 기록.... 26:00 지옥의 스트렝스였다🤣 2) 힘들어서 gg 3) For time 4 - 3 - 2 - 1 Rope climb 12 - 9 - 6 - 3 Wall walk 24 - 18 - 12 - 6 TTB 기록 17:15 월워크가 오늘은 좀 잘 됐다👍🏼 4) 4set 25 push-up 20 goblet squat (24kg) 15 DB Hammer curl (10kg x 2) 열심히 해서 던🤣 더보기 230112 BSQ_FSQ_SSN_BIKE_C&J_ROPE_BJO 1) Every 2:00 x 4set Back squat 1 x 10 57% (145lb) 1 x 8 67% (165lb) 1 x 8 71% (175lb) 1 x 8 76% (185lb) ... Every 2:00 x 4set Front squat 1 x 5 60% (125lb) 1 x 5 65% (145lb) 2 x 5 70% (165lb) ... Every 2:00 x 5set Squat snatch 1 x 3 70% (105lb) 1 x 2 77% (115lb) 3 x 2 82% (120lb) 2) For time 40cal Bike 6 rope climb 20 power clean & jerk (135lb) 40 Box jump over (24") 클린...너무 느렸다🤣 기록 13:50 3) 3s.. 더보기 221125 SSN_DL_ROPE_FC_TTB 1) Every 2:00 x 4set Squat snatch 1 x 3 74% (100lb) 2 x 3 80% (110lb) 1 x 3 70% (95lb) ... Every 2:00 x 3set Deadlift 3 x 4 85% (275lb) 2) 4RFTO 15 Toes to bar 5 farmer's carry (15m, 24kg) 3 rope climb 기록 17:10 더보기 221117 BSQ_C&J_ROPE 1) Every 3:00 x 3set 1 back squat 92% (1rm 측정) 225 성공 235 실패 232.5 실패.. 1rm 갱신실패 .... Every 1:30 x 6set 2 power clean + 1 jerk 82% (155lb) 2) 4Round 3 rope climb 5 clean n jerk 55% (105lb) 2min rest 6 rope climb 10 clean n jerk 기록 14:47 3) 3set 10 / 10 DB kickback (12.5kg) 15 band push down 30 sec hollow hold 더보기 221103 BSQ_PC_WBS_HPC_ROPE 1) Every 2:30 x 4set 3 Back squat 85% (205lb) ... Every 3:00 x 4set Power clean 4 67% (135lb) 3 73% (145lb) 2 79% (155lb) 1 82% (165lb) 2) 4Round 20 WBS (20lb) 10 Hang power clean (135lb) 2 rope climb 기록 15:10 🤣🤣 진짜 행파클은 어렵다 3) 3set 20 DB curl (20kg) 20 DB triception (20kg) DONE!!! 더보기 이전 1 2 다음
