푸시프레스 썸네일형 리스트형 230704 PP_C&J_MORRISON 1) Push press 5set * each set after double DB shoulder press ~ 135lb (20kg) 로 완료 2) 5set 1 Clean Deadlift + 1 Floting PC + 1 pause split jerk ~ 165lb 까지 완료 3) WOD ( Morrison ) 50 - 40 - 30 - 20 - 10 WBS (20#) Box jump (24") KBS (24kg) 기록 24:15 전에는 A로 했는데 24:50 이였는데 Rxd로 기록도 더 빠르다😁 뿌듯 성장했다 4)는 힘들어서 포기.🤣 더보기 230421 BSQ_PP_AKBS_BJ 1) Box squat 5 x 4 4 JUST Below parallel box squat 135, 155, 175, 195, 205lb 로 5set 2) WOD AMRAP 20MIN 10 push press (95lb) 10 American kettlebell swing (24kg) 10 Box jump (24") 기록 10R 푸시프레스 그래도 다 한번에 했다🤣🥵 3) ACC 3 round 10 strict dip 10 barbell curl (50#) 15 pulse up 10 v-up 30sec copenhagen plank (each) 20 KB Front rack marches (16kg) 더보기 230201 PP_SDL_OL_BFB_C2B_TTB_DBCJ_ROW덤 1) 4set 3 Push Press 85% + @ (125, 135, 145lb) 10 Stiff Deadlift Rest 2min 2) AMRAP 8MIN - 기록 2R+18 10 Overhead lunge (95lb) 8 Bar facing burpee 10 Overhead lunge 8 C2B Rest 4min AMRAP 8MIN - 기록 2R+19 8 T2B 10 DB hang clean & jerk (22.5kg x 2) 14 cal row 지옥의 무게🤣 3) 4set 30sec Hollow hold 30sec Back extension hold 30 Russian twist (14lb) 더보기 230110 PP_BIKE_WBS_SPU 1) Every 2:00 x 3set Push press 3 x 6 80% (115lb) 2) AMRAP 5min 21cal Bike 15 WBS (20") 9 Strict pull up Rest 2min AMRAP 5min 15cal Bike 12 WBS 6 Strict pull up Rest 2min AMRAP 5min 12cal Bike 6 WBS 3 Strict pull up 기록 2R, 2R+4, 3R 🥵🥵🥵🥵 3) 3set 10/10 Filly press (15kg) 10 Tricep pushdown(P) 12 Ab wheel roll out 더보기 221227 PP_DBTH_TTB_DU 1) Every 2:00 x 3set 8 Push press 75% (105lb) 2) Open 20.2 AMRAP 16min 4 DB Thruster 6 TTB 24 DU 기록 12R 🤣 덤쓰 개무겁네 진짜 3) 4set 10/10 Seated single arm DB Strict press (12.5kg) 15 OH DB Tricep Extension (15kg) 20sec hanging L-sit hold done!!! 더보기 221220 PP_JERK_WW_DP_BJO 1) Every 2:00 x 4set Push press + Jerk 4 x (8+1) 75% (105lb) 2) AMRAP 16min 3 wallwalk 6 Devil press (15kg) 9 Box jump over 기록 8R + 1 지옥잼🤣 3) 4set 8 Shoulder press (15kg) 12 tate press (7kg) 15 side lateral raise (5kg) done!! 더보기 220719 PP_SP_PU_STOH_TTB_ARM 1) Every 1:30 x 4set Push press 1 x 10 55% (75lb) 1 x 8 58% (85lb) 1 x 6 61% (95lb) 1 x 4 72% (105lb) .... Every 2:00 x 4set strict press 4 x 8 (75lb x 2 , 80lb x 2) 2) AMRAP 15 21 - 15 - 9 pull up shoulder to overhead (95lb) 15 - 12 - 9 toes to bar shoulder to overhead 기록 1R +21 와... 힘들다 힘들엌ㅋㅋ 3) Arms Every 2:00 x 4set 20 plate curl (35lb) max barbell curl (45lb) rest 1:00 기록 83개!! 더보기 220712 PP_SP_BIKE_DP_PC_DB 1) Every 1:30 x 4set Push press 1 x 10 60% (95lb) 2 x 8 63% (105lb) 1 x 8 66% (115lb) ..... 3min rest Every 1:30 x 3set 3 x 8 90% (75-80lb) 2) For time of 40 cal ski 3Round 10 Devil press(15kg) 10 Power clean(135lb) 20cal ski 인데... 잘못보고 30cal ski 기록 13:59 3) DB Bench 15 x 5set (12.5kg) done!!! 더보기 이전 1 2 다음
