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 » Sun 28. Jul 2019 20:58:30

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
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 » Sun 28. Jul 2019 21:01:41

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
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 » Sun 28. Jul 2019 21:02:54

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
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 » Sun 28. Jul 2019 21:04:43

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
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 » Sun 28. Jul 2019 21:05:45

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
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 » Sun 28. Jul 2019 21:17:10

Novy osobny rekord na bent press: https://youtu.be/ImXjWSHiCaE
Pavol Ježko

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PM
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Re: NIkdy netrénuj do zlyhania

Post by PM » Mon 29. Jul 2019 11:04:01

Perfektní, gratulace!
Pavel Macek

Master StrongFirst Instructor | šéfinstruktor KB5

daymoon
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Joined: Mon 25. May 2015 17:25:46

Re: NIkdy netrénuj do zlyhania

Post by daymoon » Mon 29. Jul 2019 16:23:27

A teď si vezmi, kde jsi mohl být, kdybys trénoval někdy do selhání :-D
Petr Dvořák
Slunce je velký žlutý prášek od nebeských psychiatrů

cohen
Posts: 727
Joined: Wed 27. May 2015 9:21:30

Re: NIkdy netrénuj do zlyhania

Post by cohen » Tue 30. Jul 2019 7:24:31

@PJ Gratulacia, velmi slusny vykon!

@daymoon :D :D :D :D :D
Kym mam slaninu a plzen, nepotrebujem antidepresiva. :D

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