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 » Mon 22. Apr 2019 21:53:27

RSAS#67

move prep:
- bent arm bar, hack SQ

snatch: medium volume session:
- 4x32kg, 6x32kg, 4x32kg, 4x32kg, 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, 2x36kg, 2x36kg, 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 » Mon 22. Apr 2019 21:55:33

RSAS#68

move prep:
- bent arm bar, hack SQ

snatch: heavy volume session:
- 4x28kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

bent press: heavy volume session
- 2x32kg, 2x36kg, 2x36kg, 2x36kg, 2x36kg, 2x36kg, 2x36kg, 2x36kg, 2x36kg, 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 » Mon 22. Apr 2019 21:56:40

RSAS#69

move prep:
- bent arm bar, hack SQ

snatch: medium volume session:
- 4x32kg, 6x32kg, 6x32kg,, 4x32kg, 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, 2x36kg, 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 » Mon 22. Apr 2019 21:57:59

RSAS#70

move prep:
- bent arm bar, hack SQ

snatch: light volume session:
- 4x32kg, 6x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg
- 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, 2x36kg, 2x36kg, 2x36kg, 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 stretc
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 » Mon 22. Apr 2019 21:59:41

RSAS#71

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 » Mon 22. Apr 2019 22:00:52

RSAS#72

move prep:
- bent arm bar, hack SQ

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

bent press: light volume session
- 2x36kg, 3x36kg, 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 stretc
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 » Mon 22. Apr 2019 22:01:57

RSAS#73

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 » Mon 22. Apr 2019 22:03:25

RSAS#74

move prep:
- bent arm bar, hack SQ

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

bent press: light volume session
- 2x36kg, 3x36kg, 3x36kg, 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 » Mon 22. Apr 2019 22:04:31

RSAS#75

move prep:
- bent arm bar, hack SQ

snatch: medium volume session:
- 4x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg, 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, 3x36kg, 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 » Mon 22. Apr 2019 22:05:59

RSAS#76

move prep:
- bent arm bar, hack SQ

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

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