NIkdy netrénuj do zlyhania

[PJ]

RSAS#106

move prep:
- bent arm bar, hack SQ

snatch: medium volume session:
- 4x32kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 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, 2x40kg, 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

[PJ]

RSAS#107

move prep:
- bent arm bar, hack SQ

snatch: heavy volume session:
- 6x32kg, 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

[PJ]

RSAS#108

move prep:
- bent arm bar, hack SQ

snatch: medium volume session:
- 4x32kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 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, 2x40kg, 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

[PJ]

RSAS#109

move prep:
- bent arm bar, hack SQ

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

bent press: heavy volume session
- 3x36kg, 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

[PJ]

RSAS#110

move prep:
- bent arm bar, hack SQ

snatch: medium volume session:
- 4x32kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg,
- 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, 2x40kg, 2x40kg,
- 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

[PJ]

Novy osobny rekord na bent press: https://youtu.be/ImXjWSHiCaE

[PM]

Perfektní, gratulace!

[daymoon]

A teď si vezmi, kde jsi mohl být, kdybys trénoval někdy do selhání :-D

[cohen]

@PJ Gratulacia, velmi slusny vykon!

@daymoon :D :D :D :D :D