No workout!be geek

Training der! (@ KnowledgeCom) http://4sq.com/QpGrJz

Refreshment workout II

Back squat 3*3 : 100kg
                       1*3 : 130kg ++

Front squat 3*5 : 60kg
                        1*3 : 80kg

Snatch 1*5 : 52.5 kg
Clean and jerk 1*5 : 70 kg

Tabata running treadmil 10 minit. (Jog 5.0,sprint 12.5 )

Refreshment Workout

Yeah, aku dah mula dengan refreshment workout minggu ni, Heart rate percentage masih sekitar 60%-70%, agak terseksa sebab jantung mengepam bagai kan gila. Rutin di bawah adalah refreshment workout aku untuk minggu ni.

Fifty:Ten Protocol : 50seconds : 10 seconds REST - AMRAP 4 rounds

1. Air squat
2.Push up
3.forward lunges
4. bridge plank

PR:


1. Air squat : 22
2.power Push up : 19
3.forward lunges :13
4. bridge plank: 44 sec

Selepas 4 round rehat - 10 minit ,minum air ,urination then start for functional training.

Power snatch selang seli dengan clean and jerk : 10 reps X 5 set.

rest between set 1 minit.

Rest lagi 5 minit:

Tabata stationery cycling: 1 minit speed - heavier as you can
                                       2 minit rest - lightest

5 set of tabata protocol.

So siap la refreshment workout aku untuk hari ini. esok adalah rest day.

Next workout adalah strength day:

Kerangka nya :

Squat
Deadlift
Bench press

Oly lifting technic refreshment.

Lepas buat aku akan update PR. Adios!