NIkdy netrénuj do zlyhania

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PJ
Posts: 91
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Sun 18. Nov 2018 13:51:43

RSAS#20

move prep:
- bent arm bar, pump stretch, hack squat

snatch: medium volume session:
-4x24kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x24kg
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent press - medium volume session
- 2x28kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x28kg
- 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
Pavol Ježko

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PJ
Posts: 91
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Sun 18. Nov 2018 13:52:35

RSAS#21

move prep:
- bent arm bar, pump stretch, hack squat

snatch: light volume session:
-4x24kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.

bent press - heavy volume session
- 2x28kg, 2x32kg, 2x32kg, 2x32kg,2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x28kg, 2x28kg
- 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
Pavol Ježko

User avatar
PJ
Posts: 91
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Wed 19. Dec 2018 10:39:03

RSAS#22

move prep:
- bent arm bar, pump stretch, hack squat

snatch: heavy volume session:
- 4x24kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x24kg, 4x24kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

bent light - light volume session
- 2x28kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg
- 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
Pavol Ježko

User avatar
PJ
Posts: 91
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Wed 19. Dec 2018 10:42:05

RSAS#23

move prep:
- bent arm bar, pump stretch, hack squat

snatch: light volume session:
- 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.

bent light - heavy volume session
- 2x28kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg 2x32kg, 2x32kg, 2x32kg, 2x28kg
- 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
Pavol Ježko

User avatar
PJ
Posts: 91
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Wed 19. Dec 2018 10:44:44

RSAS#24

move prep:
- bent arm bar, pump stretch, hack squat

snatch: medium volume session:
- 4x24kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent light - medium volume session
- 2x28kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg 2x32kg, 2x32kg
- 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
Pavol Ježko

User avatar
PJ
Posts: 91
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Wed 19. Dec 2018 10:48:16

1 týždeň odľahčený (2 tréningy): TGU s botou, lozenie
Pavol Ježko

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PJ
Posts: 91
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Wed 19. Dec 2018 10:52:01

RSAS#25

move prep:
- arm bar to bent arm bar, pump stretch, hack squat

snatch: light volume session:
- 4x24kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.

bent light - light volume session
- 2x28kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg
- 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
Pavol Ježko

User avatar
PJ
Posts: 91
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Wed 19. Dec 2018 10:54:10

RSAS#26

move prep:
- arm bar to bent arm bar, pump stretch, hack squat

snatch: light volume session:
- 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent light - light volume session
- 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg
- 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
Pavol Ježko

User avatar
PJ
Posts: 91
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Wed 19. Dec 2018 11:02:13

RSAS#27

move prep:
- halo, prying goblet squat

snatch: light volume session:
- 4x28kg, 6x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.

bent light - medium volume session
- 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg,
- 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
Pavol Ježko

User avatar
PJ
Posts: 91
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Wed 19. Dec 2018 11:08:20

RSAS#28

move prep:
- bent arm bar, pump stretch, hack squat

snatch: heavy volume session:
- 4x24kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x24kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

bent light - light volume session
- 2x32kg, 3x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg
- 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
Pavol Ježko

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