京东 11.11 红包
20220426 空击 2min×7 体会后臂夹肘轻断食 day1/week12
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20220426 空击 2min×7 体会后臂夹肘轻断食 day1/week12
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20220426 摇闪 30m+20m轻断食 day1/week12
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20220307 空击1 前后直 2min×4体会后直前腿收髋
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20220307 空击 交叉步前手（体会用于前手闪躲迎击）2min×2
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20211208 空击 直拳 体验压腕 1.5min×5
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20220529 空击 2min×2
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20220612 友谊赛 1min×3 平安
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20240723 空击 3min×4
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20211214 空击 直拳 1.5min×4 纠正动作：压腕、抬肘
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20211022 跳绳 2min×2
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20220711 壶铃 土耳其起立分解动作 强化练习 32kg 3×4轻断食 day1/week22
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20220309 肩袖后组 10kg 8+7+6轻断食 day2/week4
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20240726 空击 3min×4
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20220411 壶铃摆荡 D96 24kg 40''×6轻断食 day1/week9
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20220225 壶铃 摆荡 D83 24kg 40s×5轻断食 D5/W2
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20220513 壶铃 摆荡 D105 24kg 双手 40s×4，单手 40s×4 轻断食 day2/week13
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20220614 壶铃摆荡 D113 单手24kg 40s×6轻断食 day1/week18
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20220606 壶铃 土耳其起立 D111 40kg 1×7轻断食 day1/week17
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20240904 投掷30次， 空击3min×5
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20220719 颈部屈伸 3kg 前后左右各20×2 轻断食 day2/week23
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20210905 直拳 自由空击 1min×4
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20211118 空击 跳步前直 2min×3
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20211017 空击 跳步直拳 2min×6
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20240902 8min Ab level1
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20220309 壶铃摆荡 D86 24kg 40s×5 矫正蹲摆&早曲轻断食 day2/week4
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20240412 卷腹（30+20+20）×2，甩弹力带20×10，跑楼梯10层，肩关节抗酸2.5min×2
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20220616 颈部 gabriel varga自重颈部训练 7倍速 轻断食 day4/week18
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20220228 壶铃 摆荡 D84 24kg 40s×5轻断食 D1/W3
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20220705 壶铃摆荡 D117 单手 24kg 40s×6轻断食 day2/week21
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20220411 壶铃 土耳其起立 D96 32kg 3+3+3+3+3轻断食 day1/week9
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20220517 壶铃 摆荡 D106 24kg 双手 40s×4，单手 40s×4 轻断食 day2/week14
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20210925 跳绳 3min × 3
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20210909 空击 直拳 1min×3
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20220617 壶铃摆荡 D114 双手32㎏ 40s×4， 单手24㎏ 40s×4轻断食 day4/week18
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20220317 壶铃 摆荡 D89 24kg 40s×5 32kg 40s×2轻断食 day4/week5
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20220325 壶铃 摆荡 D91 24kg 40s×5 轻断食 day4/week6
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20220629 壶铃 土耳其起立 D115 32kg 2×1，40kg 1×6轻断食 day2/week20
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20220224 交叉卷腹 20×2
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20240722 单杠 （12+12+10）×2，蛙跳 20×5
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20240804 空击3min+蛙跳20×2