#菜的2023 keep fit# SAT (12.20pm) boot camp x 1h.
这场bootcamp有点赤鸡啊…
稍微stretch后进入warm up:
A. full burpee x 8reps
B. 7kg ball slam x 8reps
1min EMOM,重点是… 10 rounds!
听到10,我真的立刻就想走了
Station 1:
简单粗暴,划船 x 1000m!
5mins EMOM.
* 今天观察了一下1000m是可以4mins完成的,而且不需要穷凶极恶的划,但的确也是累的。
Station 2:
A. 15kg barbell push jerk x 12reps
B. 15kg barbell lunges x 左右各12reps
C. 15kg barbell row x 12reps
A/B/C x 3 rounds,5mins EMOM.
* 就是借力推有点夯,不过经历了上周五的15kg x 24reps x 3 rounds,我似乎可以了
Station 3:
A. 16kg kettlebell x 2 squat & deadlift x 10reps
B. 8kg kettlebell stir (胸前画圈) x 左右各5reps
C. 16kg kettlebell swing x 10reps
A/B/C x 3 rounds,5mins EMOM.
* 这组基本上没什么问题,深蹲硬拉慢慢做不着急,时间也很充裕。
Station 4:
A. 6kg 大药球 抛 & 蹲接 x 10reps
B. 7kg 小药球 ball slam x 10reps
C. full burpee x 10reps
A/B/C x 3 rounds,5mins EMOM.
* 前面热身已经做了80reps full burpee了,我真的快要喊救命 当中穿插了几个basic burpee完成了。
Station 5:
A. 10kg dumbell single arm snatch x 左右8reps
B. 40cm box over x 8reps
A/B x 3 rounds,5mins EMOM.
* 教练:这个(7.5kg)太轻!我:你和我说吗??
10kg倒是可以的,而且慢点做很能感受到发力。后面的box over也没有挑战自己用50cm,那个接触面好小我有些害怕… 用了40cm第3组时间绰绰有余做了20reps也挺不错。
Station 6:
A. 弹力带借力pull up x 12reps
B. pushup x 12reps
C. 悬挂卷腹 or bench卷腹 x 12reps
A/B/C x 3 rounds,5mins EMOM.
* 左侧肩袖还是不大好,很遵医嘱没有challenge自己引体向上,套了充足的弹力带意思一下可以了~ 也没有悬挂卷腹,可不能肩袖雪上加霜,乖乖的在bench完成。
Cool down:
跑步机8km/h慢跑7mins.
我宣布,至此,2023中国年假期飞虎队集训结束[允悲][允悲] 明天本来可以战绳的我,被肌友拉去快乐zumba然后饭饭
这场bootcamp有点赤鸡啊…
稍微stretch后进入warm up:
A. full burpee x 8reps
B. 7kg ball slam x 8reps
1min EMOM,重点是… 10 rounds!
听到10,我真的立刻就想走了
Station 1:
简单粗暴,划船 x 1000m!
5mins EMOM.
* 今天观察了一下1000m是可以4mins完成的,而且不需要穷凶极恶的划,但的确也是累的。
Station 2:
A. 15kg barbell push jerk x 12reps
B. 15kg barbell lunges x 左右各12reps
C. 15kg barbell row x 12reps
A/B/C x 3 rounds,5mins EMOM.
* 就是借力推有点夯,不过经历了上周五的15kg x 24reps x 3 rounds,我似乎可以了
Station 3:
A. 16kg kettlebell x 2 squat & deadlift x 10reps
B. 8kg kettlebell stir (胸前画圈) x 左右各5reps
C. 16kg kettlebell swing x 10reps
A/B/C x 3 rounds,5mins EMOM.
* 这组基本上没什么问题,深蹲硬拉慢慢做不着急,时间也很充裕。
Station 4:
A. 6kg 大药球 抛 & 蹲接 x 10reps
B. 7kg 小药球 ball slam x 10reps
C. full burpee x 10reps
A/B/C x 3 rounds,5mins EMOM.
* 前面热身已经做了80reps full burpee了,我真的快要喊救命 当中穿插了几个basic burpee完成了。
Station 5:
A. 10kg dumbell single arm snatch x 左右8reps
B. 40cm box over x 8reps
A/B x 3 rounds,5mins EMOM.
* 教练:这个(7.5kg)太轻!我:你和我说吗??
10kg倒是可以的,而且慢点做很能感受到发力。后面的box over也没有挑战自己用50cm,那个接触面好小我有些害怕… 用了40cm第3组时间绰绰有余做了20reps也挺不错。
Station 6:
A. 弹力带借力pull up x 12reps
B. pushup x 12reps
C. 悬挂卷腹 or bench卷腹 x 12reps
A/B/C x 3 rounds,5mins EMOM.
* 左侧肩袖还是不大好,很遵医嘱没有challenge自己引体向上,套了充足的弹力带意思一下可以了~ 也没有悬挂卷腹,可不能肩袖雪上加霜,乖乖的在bench完成。
Cool down:
跑步机8km/h慢跑7mins.
我宣布,至此,2023中国年假期飞虎队集训结束[允悲][允悲] 明天本来可以战绳的我,被肌友拉去快乐zumba然后饭饭
暖暖阳光,会驱走层层寒意。褪去忙碌,合唱一段幸福的插曲。平淡交织的日子,美好在凝聚,快乐在复制,情意在传递。每一天,都愿你过得无忧无虑!
Warm sunshine will drive away layers of chill. Fade away from busyness and sing a happy episode. Plain intertwined days, beauty is condensed, happiness is copied, and affection is transmitted. Every day, I wish you a carefree life!
Warm sunshine will drive away layers of chill. Fade away from busyness and sing a happy episode. Plain intertwined days, beauty is condensed, happiness is copied, and affection is transmitted. Every day, I wish you a carefree life!
Celebrating one year of La Fuerza ❤️ I truly cherish the creative process behind all my albums. The time spent recording Aguilera in Miami reminded me that my love for making Latin music will always be a part of my soul. Forever grateful to the talented team who created such a warm, fun, and free space to embrace both my vulnerability, while understanding the importance to laugh, be light and silly along the way ✨
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