바벨로우 썸네일형 리스트형 230531 BP_BRLG_TTB 1) Wide Grip Bench Press 3 x 5set 105, 115, 125, 135, 145lb로 수행 145마지막은 도움받음...🥲 * 세트당 10 lat pull down 2) FTO 10 - 20 - 30 (step) Back rack Forward Lunge (135lb) 30 - 20 - 10 Toes to bar 기록 10:02 🥵 발바닥 마비오는줄ㅋㅋㅋ 3) ACC 3set 6 DB Bent over row (20kg) 12 under hand Barbell row 25 Ring row - rest 2min 더보기 230527 BR_DBC_CT_Zone2 1) 5set 12 Barbell Row 115로 한번 125로 네번 완료 2) 3set 20 Alt DB curl (12.5kg) 40 Alt Cable 삼두 (20lb) 펌핑 완료🤣 3) Zone2 ! EMOM × 40min 1. Row 2. Shuttle Run 3. Ski 4. Shuttle Run 땀범벅 와드 더보기 230214 FSQ_RD_BR_ROW_SKI_SR 1) Every 2:00 x 5set Front squat 5 - 4 - 3 - 3 - 3 78~86% (165, 175, 180lb) 2) Strict Ring dip 4 x 8 Barbell Row 4 x 10 (115lb) - rest 1min 3) AMRAP 20min 750m Row 650m Ski 10 Shuttle run (7.5m x 2) 기록 2R + 650m ski, 10 셔틀런, 100m row 하고 끝🥵🥵 4) 3set 10 strict HSPU (1mat) 15m walking lunge (12kg x 2) 더보기 221229 DL_WBS_DU_SC 1) Every 2:00 x 5set Deadlift 12 45% (145lb) 12 53% (165lb) 10 60% (185lb) 8 65% (205lb) 6 70% (225lb) 2) 3Round 25 WBS 50 DU 12 - 10 - 8 Squat clean (115, 135, 155lb) 기록 15:53 🥵🥵 15분이내를 목표로 삼고 시작했으나... 역시나🤣 3) 3set 10 Barbell row (115lb) 10 Incline DB Bench press (15kg) 10 DB hammer curl (15kg) 30 sec L-sit hold 알차게 완료 더보기 220817 OHS_SSN_ROW_GHD 1) Overhead squat Every 1:30 x 7set 1 x 5 60%(80lb) 1 x 5 65%(90lb) 1 x 4 70%(95lb) 1 x 3 75%(100lb) 1 x 2 80%(110lb) 2 x 1 84%(115lb) ... Squat snatch Every 1:30 x 6set 1 x 2 74%(100lb) 1 x 2 77%(105lb) 3 x 1 80%(110lb, 115lb) 1 x 2 77%(105lb) ... Snatch pull Every 1:30 x 3set 3 x 4 96%(135lb) 2) 5Round, 2min on/2min off 30 cal Row Max GHD sit up 기록 60 ...허벅지 불타오르네🥵 3) 4set 15 strict pull up(P).. 더보기 220713 OHS_SSN_ROW_DS_ODL 1) Every 1:30 x 5set Overhead squat 1 x 5 55% (85lb) 1 x 5 64% (95lb) 2 x 4 67% (105lb) 1 x 5 55% (85lb) ..... 3min rest Every 2:00 x 6set Squat Snatch 2 x 3 67% (95lb) 2 x 2 70% (105lb) 2 x 1 75% (115, 120lb) 2) AMRAP 15min 15cal row 20 DB Snatch (50lb) 15m Overhead walking lunge 기록 4R+35 3) Every 3:00 x 4set 12 strict pull up 15 Barbell row (115lb) done!! 4) core 100 sit up 100 leg raise 100 t.. 더보기 이전 1 다음
