2023八月份的訓練

8/31/2023

set-1 懸吊抬腿 10 ✕ 6 = 60

set-2 pinch pull up 6 ✕ 6 = 36

set-3 front lever 10sec ✕ 6 

set-4middle3 jug pull up  6 ✕ 6 = 36

set-5 back 3 jug pull up  6 ✕ 6 = 36

set-6 middle2 jug pull up  6 ✕ 6 = 36

set-7 front 2 jug pull up  6 ✕ 6 = 36

set-8 dumpbell overhead tricep extension 25 ✕ 6 = 150



8/30/2023

set-1 jug pull up  8 ✕ 6 = 48

set-2 小月板pinch pull up 6 ✕ 6 = 36

set-3 front lever 10sec ✕ 6 

set-4 overhead tricep extension 25 ✕ 6 = 150


8/29/2023

set-1 懸吊抬腿 10 ✕ 6 = 60

set-2 front lever 10sec ✕ 6 

set-3 pinch pull up 6 ✕ 6 = 36

set-4 beastmaker 5A

set-5 beastmaker 5b

set-6 beastmaker 5c


8/28/2023

set-1 front lever 10sec ✕ 6 


8/25/2023

set-1 懸吊抬腿 10 ✕ 6 = 60
set-2 middle3 pull up 6 ✕ 6 
set-3 back3 pull up 6 ✕ 6 


8/24/2023

set-1 pinch pull up 6 ✕ 6 = 36

set-2 front lever 10sec ✕ 6 

set-3 4 fingers pull up 6✕ 6 

set-4 middle3 pull up ✕ 6 

set-5 beastmaker 5c


8/23/2023

set-1 front lever 10sec ✕ 6 

set-2 beastmaker 5A

set-3 pinch pull up 6 ✕ 6 = 36


8/22/2023

set-1 懸吊抬腿 10 ✕ 6 = 60

8/21/2023

set-1 jug pull up  8 ✕ 6 = 48

set-2 pinch pull up 6 ✕ 6 = 36

set-3 front lever 10sec ✕ 6 

set-4 懸吊抬腿 10 ✕ 6 = 60

set-5 beastmaker pinch , 25ºslopper , ball hang


8/18/2023

set-1 pinch pull up 6 ✕ 6 = 36

set-2 front lever 10sec ✕ 6 

 set-3 circlehand pull up 6 ✕ 6 = 36


8/17/2023

set-1 front lever 10sec ✕ 6 

set-2 懸吊抬腿 10 ✕ 6 = 60


8/16/2023

set-1 懸吊抬腿 10 ✕ 6 = 60

set-2 pinch pull up 6 ✕ 6 = 36

set-3 25ºslopper pull up 6 ✕ 6 

set-4 ball pull up 6 ✕ 6 

set-5 beastmaker 5A

set-6 beastmaker 5B


8/15/2023

set-1 front Lever 10sec  ✕ 6 

set-2 jug pull up  8 ✕ 6 = 48


8/8/2023

72.20kg

set-1 懸吊抬腿 10 ✕ 6 = 60

set-2 jug pull up  8 ✕ 6 = 48

set-3 single arm jug hang!



8/8/2023

set-1 circle handboard cirle sloper  pull up 6 ✕ 6 = 36

set-2 pinch pull up 6 ✕ 6 = 36

set-3 beastmaker 5A

set-4 front lever 10sec ✕ 6 

set-5 beastmaker 5b

set-6 beastmaker 5c


3/8/2023

set-1 dip 25 ✕ 6 = 60

set-2 beastmaker 5c

set-3 beastmaker 5A


2/8/2023

set-1 懸吊抬腿 10 ✕ 6 = 60

set-2 pinch pull up 6 ✕ 6 = 36

set-3 BeastMaker 25ºslopper 7:3 ✕ 6 

set-4 middle3 pull up 6 ✕ 6 = 36

set-5 back3 pull up 6 ✕ 6 = 36


1/8/2023

set-1 4 fingers pull up 6 ✕ 6 = 36

set-2 beastmaker 5A

set-3 beastmaker 5b

set-4 pinch pull up 6 ✕ 6 = 36

set-5 BeastMaker 25ºslopper pull up 6 ✕ 6 = 36

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