goal: SFG lv1, in the 7 month & one hand pull-up
Plan:
6 training a week
warm up: Get-Up 3/3
第一天(推拉结合)day 1 (pull & press):
单引进阶动作训练 5 rm以内,3-4 set。one hand pull-up program,L/R,3-4 sets.
Ring Dips,50 reps。
OASwing,5 min。
第二天(腿)day 2 (leg):
FSQ,total reps, 50-100 reps。
Toes to bar,2-4 sets。...