NIkdy netrénuj do zlyhania
Re: NIkdy netrénuj do zlyhania
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
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
Re: NIkdy netrénuj do zlyhania
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
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
Re: NIkdy netrénuj do zlyhania
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
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
Re: NIkdy netrénuj do zlyhania
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
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
Re: NIkdy netrénuj do zlyhania
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
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
Re: NIkdy netrénuj do zlyhania
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
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
Re: NIkdy netrénuj do zlyhania
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
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
Re: NIkdy netrénuj do zlyhania
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
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
Re: NIkdy netrénuj do zlyhania
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
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
Re: NIkdy netrénuj do zlyhania
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
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