2024년 운동 일지-10월 25일-11월2일

10월 26일

 2 sets of:

15 pull up

30 push up

15 chip-up grip toes to bar

15 dips

800 m running

 

10월 27일

3 sets of :

15 chip up

10 overhead push-ups

15 toes to the bar

10 dips

 

10월 28일

3sets of

20 pistol (R+L)

15 pull up

30 push up

15 toes to the bar

15 dips

 

10월 29일

back squat

45lb x 10reps

135lb x 10 reps (pause 2 sec at the bottom)

185lb x 5 reps (pause 2 sec at the bottom)

235lb x 5 reps (puase 2 sec at the bottom)

275 lb x 3 reps

295lb x 3 reps 

295lb x 3 reps

295lb x 3 reps

 

overhead shoulder press

135lb x 4 reps

135lb x 4 reps

135lb x 4 reps

 

Snatch

45lb x 5 reps

95lb x 3 reps

125lb x 3 reps

135lb x 3 reps

145lb x 3 reps

 

 

10 월 30일

back squat

45lb x 10 reps (pause 2 sec at the bottom position)

135lb x 10 reps (pause 2 sec at the bottom position)

185lb x 5 reps (pause 2 sec at the bottom position)

235lb x 5 reps (pause 2 sec at the bottom position)

285lb x 3 reps

305lb x 3 reps

 

snatch

45lb x 10 reps

95lb x 3 reps + 5 reps overhead squat

115lb x 3 reps + 5 reps overhead squat

135lb x 3 reps + 5 reps overhead squat

145lb x 3 reps + 5 reps overhead squat

 

overhead shoulder press

145lb x 3 reps

145lb x 3 reps

145lb x 3 reps

 

11월 1일 

dynamic lower body mobility -30mintues

 

11월 02일 summer time end

3 sets

10 pistol

15 pull up

30 push up

15 toes to bar with reverse grip

10 handstand press

15 dips

20 bulgarian split squat