NIkdy netrénuj do zlyhania

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PJ
Posts: 122
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Sun 28. Jul 2019 20:19:42

RSAS#97

move prep:
- bent arm bar, hack SQ

snatch: light volume session:
- 4x32kg, 4x36kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg,
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.

bent press: heavy volume session
- 2x36kg, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 2x36kg, 2x36kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
Pavol Ježko

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PJ
Posts: 122
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Sun 28. Jul 2019 20:21:50

RSAS#98

move prep:
- bent arm bar, hack SQ

snatch: medium volume session:
- 4x32kg, 6x32kg, 6x32kg, 6x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg,
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent press: medium volume session
- 2x36kg, 3x36kg, 3x36kg, 3x36kg, 2x36kg, 2x36kg, 2x36kg, 2x36kg,
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 8 sets each hand, 16 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
Pavol Ježko

User avatar
PJ
Posts: 122
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Sun 28. Jul 2019 20:24:06

RSAS#99

move prep:
- bent arm bar, hack SQ

snatch: heavy volume session:
- 4x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg, 4x32kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

bent press: light volume session
- 2x36kg, 2x40kg, 2x40kg, 2x36kg, 2x36kg, 2x36kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 6 sets each hand, 12 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
Pavol Ježko

User avatar
PJ
Posts: 122
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Sun 28. Jul 2019 20:48:02

V tomto osobnom logu su chyby, ktore sa nedaju opravit. Spravny log je na forume www.strongfirst.com
Pavol Ježko

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PJ
Posts: 122
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Sun 28. Jul 2019 20:48:24

RSAS#100

move prep:
- bent arm bar, hack SQ

snatch: medium volume session:
- 4x32kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x32kg, 4x32kg, 4x32kg,
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent press: medium volume session
- 2x36kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x36kg, 2x36kg, 2x36kg,
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 8 sets each hand, 16 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
Pavol Ježko

User avatar
PJ
Posts: 122
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Sun 28. Jul 2019 20:48:44

RSAS#101

move prep:
- bent arm bar, hack SQ

snatch: light volume session:
- 4x32kg, 4x36kg, 4x36kg, 4x32kg, 4x32kg, 4x32kg,
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.

bent press: heavy volume session
- 2x36kg, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 2x36kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
Pavol Ježko

User avatar
PJ
Posts: 122
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Sun 28. Jul 2019 20:50:30

RSAS#102

move prep:
- bent arm bar, hack SQ

snatch: medium volume session:
- 4x32kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x32kg, 4x32kg,
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent press: medium volume session
- 2x36kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x36kg, 2x36kg,
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 8 sets each hand, 16 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
Pavol Ježko

User avatar
PJ
Posts: 122
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Sun 28. Jul 2019 20:53:40

RSAS#103

move prep:
- bent arm bar, hack SQ

snatch: heavy volume session:
- 4x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

bent press: light volume session
- 2x36kg, 2x40kg, 2x40kg, 2x40kg, 2x36kg, 2x36kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 6 sets each hand, 12 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
Pavol Ježko

User avatar
PJ
Posts: 122
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Sun 28. Jul 2019 20:55:28

RSAS#104

move prep:
- bent arm bar, hack SQ

snatch: medium volume session:
- 4x32kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x32kg, 4x32kg,
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent press: medium volume session
- 2x36kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x36kg, 2x36kg,
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 8 sets each hand, 16 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
Pavol Ježko

User avatar
PJ
Posts: 122
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Sun 28. Jul 2019 20:56:56

RSAS#105

move prep:
- bent arm bar, hack SQ

snatch: light volume session:
- 4x32kg, 4x36kg, 4x36kg, 4x36kg, 4x32kg, 4x32kg,
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.

bent press: heavy volume session
- 2x36kg, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 3x36kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
Pavol Ježko

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