27 lines
696 B
Markdown
27 lines
696 B
Markdown
|
||
时间：[__<% tp.date.now("YYYY/MM/DD") %>______]
|
||
|
||
时间点：
|
||
- 5:40 出发
|
||
|
||
训练容量(项目-组数-重量) 力量8~12次、塑形15~18次
|
||
|
||
| 项目/次数 | 组 1 | 组 2 | 组 3 | 组 4 |
|
||
| ----------- | --- | --- | --- | --- |
|
||
| 挂片/插片肩部推举12 | | | | |
|
||
| 蝴蝶机反向飞鸟18 | | | | |
|
||
| 插片侧平举18 | | | | |
|
||
| 绳索面拉18 | | | | |
|
||
| 绳索侧平举18 | | | | |
|
||
塑形标准动作冲18，若<18则减重，若<15则降档重做
|
||
|
||
挂片/坐姿肩部推举测试组：[________] kg x [________]
|
||
|
||
总结经验
|
||
|
||
1. [________]
|
||
2. [________]
|
||
3. [________]
|
||
|
||
---
|