#谷友訓練表 #泰拳 #gymerfactory

力竭訓練項目：9/10/2020
每個項目都要一次過完成，挑戰極限直至力竭為止。
1. Pull up 22
2. Push up 70
3. Plyo push up 34
4. Single hand push up L17 R17
5. Dip 48
6. Crunch 72
7. Leg raise 230
8. Around the world 19
9. Squat jump 60
10. Single leg squat L 12 R 20
11. Ab wheel 15
12. Burpee 172
13. Plyo box high jump 100cm
14. Single leg high jump L 55cm R 73cm

#一期一會
#教練發癲日
#我哋真係好很鍾意操嘢

每星期嘅教練發癲日都係操到爆嘅日子，真心爽🤗

教練發癲日-
耐力賽part two(2/11/2020)

1. Push up and jack 3:00(56)
2. X-man crunch 3:44(70)
3. Push up on medicine ball 1:28(33)
4. Pike push up 1:19(33)
5. Single leg sit and jump L 2:39(70) R 2:56(80)
6. Single hand tap plyo box 1:52(70)

1. Switching Mountain Climber 1:25
2. Bicycle crunches 1:14
3. Decline Mountain Climber 1:41
4. Straightarm knee to outside elbow 1:20
5. Flutter kicks 2:18
6. All fours back kick L 1:00 R 1:00

#我哋真係好很鍾意操嘢
#等到皇軍殺到嚟先操條腰就真係粗