オレクシー・トロフティさんのインスタグラム写真 - 「#Weightlifting program for this week: MONDAY: Rowing or running - 5min #Hyperextension - 10*3sets #MuscleSnatch - 4r*4s up to 50% #PowerSnatch - 2r*5s up to 70% #SnatchPull - 2r*3s up to 85% #BackSquat - 3r*3s up to 75% #Stretching - 10min —— WEDNESDAY: Rowing or running - 5min #GoodMorning - 8*3s up to (15-30kg) #Clean+Fr.Squat+Jerk - 2+2+2*3s up to 70% #FrontSquat - 3r*3s up to 80% #Stretching - 10min —— FRIDAY: Rowing or running - 5min #Hyperextension - 3*10reps #HangSnatch - 3*2r up to 75% #Clean - 2*2r up to 80% #BackSquat - 4*4r up to 70% #Stretching - 10min —— SATURDAY: Rowing or running - 5min #Hyperextension - 3*10reps #PushPress - 4*4r up to 60% #CleanPull - 4*3r up to 90% #BoxJumps - 3*10r ———————— Upload your video to instagram with the hashtag #Torokhtiy_GANG @torokhtiy and I will check your lift. ———————— All SNATCH exercises - count from 1RM of SNATCH Cleans/Jerks exercise - count from 1RM of C&J Back Squats - count from 1RM of BS Front Squat - count from 1RM of FS」2月12日 0時27分

オレクシー・トロフティのインスタグラム - 2月12日 00時27分


#Weightlifting program for this week:
MONDAY:
Rowing or running - 5min
#Hyperextension - 10*3sets
#MuscleSnatch - 4r*4s up to 50%
#PowerSnatch - 2r*5s up to 70%
#SnatchPull - 2r*3s up to 85%
#BackSquat - 3r*3s up to 75%
#Stretching - 10min
——
WEDNESDAY:
Rowing or running - 5min
#GoodMorning - 8*3s up to (15-30kg)
#Clean+Fr.Squat+Jerk - 2+2+2*3s up to 70%
#FrontSquat - 3r*3s up to 80%
#Stretching - 10min
——
FRIDAY:
Rowing or running - 5min
#Hyperextension - 3*10reps
#HangSnatch - 3*2r up to 75%
#Clean - 2*2r up to 80%
#BackSquat - 4*4r up to 70%
#Stretching - 10min
——
SATURDAY:
Rowing or running - 5min
#Hyperextension - 3*10reps
#PushPress - 4*4r up to 60%
#CleanPull - 4*3r up to 90%
#BoxJumps - 3*10r
————————
Upload your video to instagram with the hashtag #Torokhtiy_GANG @オレクシー・トロフティ and I will check your lift.
————————
All SNATCH exercises - count from 1RM of SNATCH
Cleans/Jerks exercise - count from 1RM of C&J
Back Squats - count from 1RM of BS
Front Squat - count from 1RM of FS

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2019/2/12

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