푸시저크 썸네일형 리스트형 230518 C&J_FSQ_WW 1) Clean Pull + Clean + Push Jerk + Split Jerk 135, 155, 165lb 까지 수행💪🏽 2) For time 30 Front squat (125lb) 10 Wall walk 24 FSQ 8 WW 18 FSQ 6 WW 12 FSQ 4 WW 6 FSQ 2 WW 지옥잼... 기록 16:52 🤣🤣 3) ACC 3set 1 turkish get up + 3 KB windmill (15kg) 15 DB crunch (15kg) 60sec handstand hold 더보기 230307 JERK_DL_ERG_SR 1) Jerk / Every 90sec 10 x 2 70% (125, 135) Done! 저크 팍 힘줘서 밀기 Deadlift / Every 2:30 6reps 74% (235lb) 4reps 78% (245lb) 4reps 82% (265lb) 4reps 86% (285lb) Done!! 2) Every 2min x 4 15cal Row Max shuttlerun rest 4min Every 2min x 4 15cal Bike Max shuttlerun rest 4min Every 2min x 4 15cal Ski Max shuttlerun 기록 178!! 바이크타고 셔틀런이 제일 힘들었다🤣 더보기 221027 BSQ_C&J_ROW 1) Every 2:00 x 4set Back squat 4 x 5 78% (185, 195lb) ... Every 1:30 x 6set Power Clean + Jerk 6 x (2+2) 76% (135, 145, 155lb) 2) 3Round EMOM x 3set Row 200m (1:52 / 500m) + Row 2:00 (2:06 / 500m) "No Rest" Between Rounds 기록 Done!!! 3) 3set 10 / 10 triceps kick back (12.5kg) 15 triceps push down (P band) 7/7/7 Prone IYT 30sec Hollow hold done!! 더보기 220906 SP_PJ_BIKE_MM 1) Every 1:30 x 5set Shoulder Press 5 x 2reps 2 rep of 90% (100lb) .... Every 2:30 x 5set Jerk 1 x 3 68%(115lb) 1 x 3 76%(135lb) 1 x 3 82%(145lb) 1 x 2 89%(155lb) 1 x 2 71%(125lb) 2) EMOM x 8set 10 cal Bike and then 7Round for time 10 cal Bike 1 macho man (125lb) * macho man = 3 power clean 3 front squat 3 shoulder to overhead 기록 22:45 🤣🤣 더보기 220816 SP_PJ_BMU_DT_PU 1) 10분간 shoulder press 3RM 찾기 105!!! 안늘었다....🤣 5 x 3 90%(95lb) 3rm ..... Every 1:30 x 7 Push jerk 1 x 5 67%(110lb) 1 x 5 71%(120lb) 1 x 4 78%(130lb) 3 x 4 84%(140lb) 1 x 3 71%(120lb) 삼두가 털리네🤣😅 2) FTO 3R 6 bar muscle up (= 못한건 x2 TTB...) 1 DT (105lb) .... 3min rest 3R 20 pull up 1 DT (125lb) 하하...머슬업 9개뿐이 못했다 저번주엔 다 했는데🥲 기록 29:42 더보기 이전 1 다음
