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 » Tue 19. Feb 2019 17:56:33

RSAS#48

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

snatch: light volume session:
- 4x28kg, 4x32kg, 4x32kg, 4x28kg, 4x28kg, 4x28kg,
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.

bent press: light volume session
- 3x32kg, 3x36kg, 3x36kg, 3x32kg, 3x32kg, 3x32kg
- 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

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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 » Tue 19. Feb 2019 17:58:42

RSAS#49

move prep:
- bent arm bar

snatch: medium volume session:
- 4x28kg, 4x32kg, 4x32kg, 4x32kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent press: medium volume session
- 2x32kg, 2x36kg, 3x36kg, 2x36kg, 3x32kg, 3x32kg, 2x32kg, 3x32kg
- 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 » Tue 19. Feb 2019 18:01:51

RSAS#50

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

snatch: heavy volume session:
- 4x28kg, 6x28kg, 6x28kg, 6x28kg, 6x28kg, 6x28kg, 6x28kg, 6x28kg, 6x28kg, 6x28kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

bent press: light volume session
- 3x32kg, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 3x32kg
- 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 » Tue 19. Feb 2019 18:14:29

Celý tento tréningový blog kopírujem zo Strongfirst-fóra.
Never Train To Failure
https://www.strongfirst.com/community/t ... ure.12902/
Na mojom strongfirst blogu nie sú chyby (tam sa dajú opraviť), na tomto kb5 sa chyby nedajú opraviť.
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 » Tue 19. Feb 2019 18:15:11

RSAS#51

move prep:
- bent arm bar

snatch: medium volume session:
- 4x28kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x28kg, 4x28kg, 4x28kg
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent press: medium volume session
- 2x32kg, 2x36kg, 3x36kg, 2x36kg, 2x36kg, 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 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 » Tue 19. Feb 2019 18:26:10

RSAS#52

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

snatch: light volume session:
- 4x28kg, 4x32kg, 4x32kg, 4x32kg, 4x28kg, 4x28kg,
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.

bent press: heavy volume session
- 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg
- 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 » Tue 19. Feb 2019 18:27:30

RSAS#53

snatch: medium volume session:
- 4x28kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x28kg, 4x28kg
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent press: medium volume session
- 2x32kg, 2x36kg, 3x36kg, 2x36kg, 2x36kg, 2x36kg, 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 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 » Tue 19. Feb 2019 18:28:46

RSAS#54

move prep:
- bent arm bar, hack SQ

snatch: heavy volume session:
- 6x28kg, 6x28kg, 6x28kg, 6x28kg, 6x28kg, 6x28kg, 6x28kg, 6x28kg, 6x28kg, 6x28kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

bent press: light volume session
- 3x32kg, 2x36kg, 2x36kg, 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 » Tue 19. Feb 2019 18:30:21

RSAS#55

move prep:
- bent arm bar

snatch: medium volume session:
- 4x28kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x28kg
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent press: medium volume session
- 2x32kg, 2x36kg, 3x36kg, 2x36kg, 2x36kg, 2x36kg, 2x36kg, 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 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 » Tue 19. Feb 2019 18:32:42

RSAS#56

move prep:
- bent arm bar, hack SQ

snatch: light volume session:
- 4x28kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x28kg,
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.

bent press: heavy volume session
- 2x32kg, 2x36kg, 2x36kg, 2x36kg, 2x36kg, 2x36kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg
- 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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