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<穿越后，我苟成了王爷的心尖宠>靖王张昔年
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<傅屿白慕栀晴><傅梦梦慕栀晴傅屿白><杜若周宴晖> 小说Ak5OHS
<许挽絮裴承年><夫人她一卦千金>霍念念
<男主绝嗣生子系统让我又多胎了>兰珂王林
<季念霍斯胤><盛柠傅知年><江雅舒萧合华>
<穿越后，我苟成了王爷的心尖宠>靖王张昔年
<江晚辞裴淮槑><温知妤慕泽><南枳陆司程>
<傅屿白慕栀晴><傅梦梦慕栀晴傅屿白><杜若周宴晖> 小说Ak5OHS
【走到哪儿都能看到花团锦簇！北京公园赏花片区达132处】北京的春天，走到哪儿都能看到花团锦簇。
今年，光是公园赏花片区就有132处，总观赏面积超过4400万平方米。颐和园的山桃、景山的牡丹、中山公园的郁金香已经长红几十年，自然榜上有名。城市绿心的樱花、将府公园的二月兰、东小口城市休闲公园的鸢尾，一跃成新顶流。
“花开北京·2024全民赏花季”也随之开启，向市民发布赏花地图、推荐赏花攻略。详情→https://weixin110.qq.com/cgi-bin/mmspamsupport-bin/newredirectconfirmcgi?click=575c52326d5e72cff0649b3e8655380e&bankey=02123b78ce15a5bedd0cb31dce9ef55a&midpagecode=67377a2adb44e17c1b0adb24b5cf2bd18e71389c5654ccbefc3600f3c2567fb4db92994deff3cc83442236a8e52146ec242cd38138f5ae29f6989fdfa1201113382b8593f37b7b74d2c0121f9b6010387cd5f36c893bc9da364700fa75c25828&bancode=486e6322805786e166077ccf1c049185c7743144fbee837bcd7bffe7045270f97f634f7ea40be51b89a2573ca17f16a6642effb0c6669fa996bd9e8d986180ceeff0bd96285f335e14a98292518cecaeaa18722734ee49d9fd3d7538b0d2114b&exportkey=n_ChQIAhIQnRVCJXsv68QWvgpIUfnnQhLsAQIE97dBBAEAAAAAAPDmDAvuWrEAAAAOpnltbLcz9gKNyK89dVj0N947%2F6OSbw4NbddkJiblLtVSz6MkZhaNf%2B%2Fs1GTj9rNaJpC9fRltaYfxmEuA%2BXdn18hPfSUmgoCWK5W83SfoSx3jUrAEJCUlNrWUK63YGxjIcwgtkeWEbW3X5R%2FfM1SGSXe0exLYIfLUgxUzsbnYn5889mEfFwa8e9xm4Le4TjMACrTMTlONixHS531hl%2FmHasMhPftaUkkHTODPyKSFtk9KVASpph7Y%2FdYDDikyChVQ2ZYPPdAya%2FZxyV%2F2JWzQy6LFIDNc&pass_ticket=ohs6JhsJiMp0xXPt22p3F2BKTISeNQNmxsTJhO7Ay3V%2BQ0OoCIA3nuZgG6TR6sdRlspnxYgFk1nBVoFM8i0wpg%3D%3D&wechat_real_lang=zh_CN&wx_header=0
今年，光是公园赏花片区就有132处，总观赏面积超过4400万平方米。颐和园的山桃、景山的牡丹、中山公园的郁金香已经长红几十年，自然榜上有名。城市绿心的樱花、将府公园的二月兰、东小口城市休闲公园的鸢尾，一跃成新顶流。
“花开北京·2024全民赏花季”也随之开启，向市民发布赏花地图、推荐赏花攻略。详情→https://weixin110.qq.com/cgi-bin/mmspamsupport-bin/newredirectconfirmcgi?click=575c52326d5e72cff0649b3e8655380e&bankey=02123b78ce15a5bedd0cb31dce9ef55a&midpagecode=67377a2adb44e17c1b0adb24b5cf2bd18e71389c5654ccbefc3600f3c2567fb4db92994deff3cc83442236a8e52146ec242cd38138f5ae29f6989fdfa1201113382b8593f37b7b74d2c0121f9b6010387cd5f36c893bc9da364700fa75c25828&bancode=486e6322805786e166077ccf1c049185c7743144fbee837bcd7bffe7045270f97f634f7ea40be51b89a2573ca17f16a6642effb0c6669fa996bd9e8d986180ceeff0bd96285f335e14a98292518cecaeaa18722734ee49d9fd3d7538b0d2114b&exportkey=n_ChQIAhIQnRVCJXsv68QWvgpIUfnnQhLsAQIE97dBBAEAAAAAAPDmDAvuWrEAAAAOpnltbLcz9gKNyK89dVj0N947%2F6OSbw4NbddkJiblLtVSz6MkZhaNf%2B%2Fs1GTj9rNaJpC9fRltaYfxmEuA%2BXdn18hPfSUmgoCWK5W83SfoSx3jUrAEJCUlNrWUK63YGxjIcwgtkeWEbW3X5R%2FfM1SGSXe0exLYIfLUgxUzsbnYn5889mEfFwa8e9xm4Le4TjMACrTMTlONixHS531hl%2FmHasMhPftaUkkHTODPyKSFtk9KVASpph7Y%2FdYDDikyChVQ2ZYPPdAya%2FZxyV%2F2JWzQy6LFIDNc&pass_ticket=ohs6JhsJiMp0xXPt22p3F2BKTISeNQNmxsTJhO7Ay3V%2BQ0OoCIA3nuZgG6TR6sdRlspnxYgFk1nBVoFM8i0wpg%3D%3D&wechat_real_lang=zh_CN&wx_header=0
周末被大佬们喊着练open gym
今天的计划累傻了
整整搞了2h的训练（实际3h 没练抓举）
拍合照时候 发现我和jeff是来搞杂技的hhh
COMPETE – 240427
A. DYNAMIC SNATCH WARM UP
30s Couch stretch (left/right)
30s Samson stretch
5 lateral lunges (each side)
10 arm circles with small plate on ground
10 wall squats
10 front rack stretch (bar)
10 muscle snatch from hip (bar)
5 behind the neck snatch press
10 OHS
5 snatch balance
5 behind the neck sots press
5 OHS hops
B. OLYLIFTING STRENGTH
a). Power snatch
EMOM 6 @60% 1RM squat snatch, 1 rep/min
b). Squat snatch
1-1-1 @87%,90%,93% 1RM squat snatch
-lift every 2:30-
c). Snatch pull
2-2-2 @110% 1RM squat snatch
-lift every 1:30-
d). Back squat
5-5-5 @82.5% 1RM
-lift every 2:30-
C. “WOULD YOU SPRINT?”
2 rounds for reps of:
3:00 – 400m run, max-reps toes-to-bars in remaining time
3:00 – 400m run, max-reps kettlebell swings (35/53 lb) in remaining time
3:00 – 400m run, max-reps calorie row in remaining time
STIMULUS & GOALS
Runs in 2:15 or less.
:45-1:30 of work each round.
Toes-to-bars in sets of 3 or more.
Kettlebell swings in sets of 10 or more.
D. GYMNASTICS
4 sets:
100-ft (1min) handstand walk/50 chest-to-wall or back-to-wall shoulder taps
6 strict chin-ups
– Rest 2:00 between sets.
今天的计划累傻了
整整搞了2h的训练（实际3h 没练抓举）
拍合照时候 发现我和jeff是来搞杂技的hhh
COMPETE – 240427
A. DYNAMIC SNATCH WARM UP
30s Couch stretch (left/right)
30s Samson stretch
5 lateral lunges (each side)
10 arm circles with small plate on ground
10 wall squats
10 front rack stretch (bar)
10 muscle snatch from hip (bar)
5 behind the neck snatch press
10 OHS
5 snatch balance
5 behind the neck sots press
5 OHS hops
B. OLYLIFTING STRENGTH
a). Power snatch
EMOM 6 @60% 1RM squat snatch, 1 rep/min
b). Squat snatch
1-1-1 @87%,90%,93% 1RM squat snatch
-lift every 2:30-
c). Snatch pull
2-2-2 @110% 1RM squat snatch
-lift every 1:30-
d). Back squat
5-5-5 @82.5% 1RM
-lift every 2:30-
C. “WOULD YOU SPRINT?”
2 rounds for reps of:
3:00 – 400m run, max-reps toes-to-bars in remaining time
3:00 – 400m run, max-reps kettlebell swings (35/53 lb) in remaining time
3:00 – 400m run, max-reps calorie row in remaining time
STIMULUS & GOALS
Runs in 2:15 or less.
:45-1:30 of work each round.
Toes-to-bars in sets of 3 or more.
Kettlebell swings in sets of 10 or more.
D. GYMNASTICS
4 sets:
100-ft (1min) handstand walk/50 chest-to-wall or back-to-wall shoulder taps
6 strict chin-ups
– Rest 2:00 between sets.
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