2024년 운동일지 10월 16일~10월25일

10월16일

back squat
45lb x 10 reps
135 x 10 reps
185lb x 5 reps
225 lb x 5 reps
275 lb x 5 reps
295 lb x 2 reps
295lb x 2 reps
295 lb x 2 reps

snatch
45lb x 5 reps
95lb x 2 reps
115lb x 5 reps
135 lb x 3 reps

overhead squat

95lb x 5 reps
115lb x 5 reps
135lb x 5 reps
135lb x 5 reps

overhead shoulder press

45lb x 10reps
95lb x 5reps
135lb x 4 reps
135lb x 4 reps
135lb x 3 reps

 

10월 19일 

15minutes full body mobility

15 mintues core exercise

10월 20일

100 push up

10 pistol squat

30sec handstand x 3 set

 

 

10월 21일

 3 sets of 15 pull up

3 sets of  10 Dips

2 sets of 10 Toes to bar

 

10월 22일

3 sets of 

15 pull up

30 push up

10 Toes to bar

10 Dips

 

10월 23일

snatch

45lb x 5 reps

95lb x 3 reps + 5reps overhead squat

115 lb x 1 reps + 5 reps overhead sqaut

135 lb x 3 reps + 5 reps overhead squat

155lb x 3 reps + 5 reps overhead squat

 

overhead shoulder press

135lb x 5 reps

135lb x 4 reps

135lb x 3 reps

135lb x 2 reps

 

back squat

45lb x 10 reps

135lb x 5 reps

225lb x 5 reps

275lb x 2 reps

295lb x 1 reps

 

10월 25일 

back squat

45lb x 10 reps

135lb x 10 reps (2 seconds hold at the bottom)

185lb x 5 reps (2 seconds hold at the bottom)

235lb x 5 reps (2 seconds hold at the bottom)

285lb x 5 reps

305lb x 2reps

305lb x 2 reps

305 lb x 1 reps

 

Snatch

45lb x 10 reps

95lb x 3 reps + overhead squat 5 reps

115lb x 3 reps + overhead squat 5 reps

135lb x 3 reps + overhead squat 5 reps

145lb x 3 reps + overhead squat 5 reps

 

reverse grip bent over row

95lb x 10 reps

115lb x 10 reps 

135lb x 10 reps

145lb x  10 reps