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
NIkdy netrénuj do zlyhania
Re: NIkdy netrénuj do zlyhania
Pavol Ježko
Re: NIkdy netrénuj do zlyhania
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
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
Pavol Ježko
Re: NIkdy netrénuj do zlyhania
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
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
Pavol Ježko
Re: NIkdy netrénuj do zlyhania
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
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
Pavol Ježko
Re: NIkdy netrénuj do zlyhania
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
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
Pavol Ježko
Re: NIkdy netrénuj do zlyhania
Novy osobny rekord na bent press: https://youtu.be/ImXjWSHiCaE
Pavol Ježko
Re: NIkdy netrénuj do zlyhania
Perfektní, gratulace!
Pavel Macek
Master StrongFirst Instructor | šéfinstruktor KB5
Master StrongFirst Instructor | šéfinstruktor KB5
Re: NIkdy netrénuj do zlyhania
A teď si vezmi, kde jsi mohl být, kdybys trénoval někdy do selhání :-D
Petr Dvořák
Slunce je velký žlutý prášek od nebeských psychiatrů
Slunce je velký žlutý prášek od nebeských psychiatrů
Re: NIkdy netrénuj do zlyhania
@PJ Gratulacia, velmi slusny vykon!
@daymoon :D :D :D :D :D
@daymoon :D :D :D :D :D
Kym mam slaninu a plzen, nepotrebujem antidepresiva. :D