2024년 운동일지 9월 30일 ~10월 6일

9월 30일 calisthenic

3 sets 

15 pull up

30 push up

10m walking lunge

15 toes to bar

15 dips muscle up position

 

10월 2일

back squat

45lb 20 reps

135lb x 10 reps

185lb x 5 reps

225 lb x 5 reps

275 lb x 3 reps

295lb x 3 reps

 

Snatch

45lb x 10 reps

95 lb x 5 reps

115lb x 5 reps

135lb x 3 reps

145lb x 3 reps (1 +1 + 1)

 

RDL

145 lb x 7 reps

145lb x 7 reps

145lb x 7 reps

 

Overhead shoulder press

145lb x 3 reps

145lb x 2 reps

 

10월 4일 

Snatch

45lb x 10 reps

95lb (1 snatch + 5 overhead squat)

115 lb (1 snatch + 5 overhead squat)

125 lb (1 snatch + 5 overhead squat)

135 lb ( 1 snatch + 5 overhead squat)

145 lb ( 1 snatch + 5 overhead squat)

 

back squat (2 seconds hold at the bottom position)

45lb x 10 reps

135lb x 10 reps

225lb x 5 reps

245 x 5 reps

245 x 5 reps

245 x 5 reps

 

overhead shoulder press

145lb x 2 reps

145 lb x 2 reps

135lb x 5 reps

135 lb x 4 reps

135 lb x 3 reps

 

10월 5일

4 sets of

15 pull up

30 push up (20 flat +10 incline angle)

10m walking lunge + 10m side lunge

15 Toes to bar

15 Dips

+

Handstand pause practice

 

10월 6일

 

3sets of

12 chin up

10 handstand push up

20 Toes to bar

15 bar dips

practice handstand + swing +