NIkdy netrénuj do zlyhania

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PJ
Posts: 23
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Thu 25. Oct 2018 15:10:01

RSAS#11

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

snatch: heavy volume session:
- 4x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 4x24 kg, 4x24 kg,
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

bent press - light volume session
- 2x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg
- 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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PJ
Posts: 23
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Sat 27. Oct 2018 22:13:23

RSAS#12

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

snatch: medium volume session:
- 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent press - medium volume session
- 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg
- 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: 23
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Wed 31. Oct 2018 14:18:23

RSAS#13

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

snatch: light volume session:
- 4x24 kg, 4x28kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg,
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.

bent press - heavy volume session
- 2x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg,
- 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

Môžem povedať, že už po jednom mesiaci tréningu snatchov a bent pressov s malou váhou - 24 a 28kg KB, som nabral trochu svalov v ramenách a hrudníku, aj pás sa mi trochu zúžil.
Pavol Ježko

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

Re: NIkdy netrénuj do zlyhania

Post by PJ » Wed 31. Oct 2018 14:28:02

Tréning voľných dňoch (variety days) :
- nosenie 24/28 kg KB nad hlavou->v racku->kufríkové: 12 minút v kuse, striedanie ľavá, pravá ruka, keď je technika menej ako 80% spustiť KB nižšie
- SFG1 zručnosti
Pavol Ježko

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PJ
Posts: 23
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Wed 31. Oct 2018 18:02:35

RSAS#14

move prep:
- prying goblet squat, halo, arm bar to bent arm bar, SF hip bridge

snatch: medium volume session:
- 4x24 kg, 4x28kg, 4x28kg, 4x24 kg 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg,
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent press - medium volume session
- 2x28 kg, 2x32 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg
- 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: 23
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Fri 02. Nov 2018 22:27:47

RSAS#15

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

snatch: heavy volume session:
- 4x24 kg, 6x24kg, 6x24kg, 6x24kg, 6x24kg, 6x24kg, 6x24kg, 6x24kg, 6x24kg, 6x24kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

bent press - light volume session
- 2x28 kg, 2x32 kg, 2x32 kg, 2x28 kg, 2x28 kg, 2x28 kg
- 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: 23
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Tue 06. Nov 2018 22:52:01

RSAS#16

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

snatch: medium volume session:
- 4x24 kg, 4x24 kg, 4x28kg, 4x28kg, 4x28kg, 4x24 kg 4x24 kg, 4x24 kg
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent press - medium volume session
- 2x28 kg, 2x32 kg, 2x32 kg, 2x32 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg
- 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: 23
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Sat 10. Nov 2018 7:52:07

RSAS#17

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

snatch: light volume session:
- 4x24 kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x24 kg
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.

bent press - light volume session
- 2x28 kg, 2x32 kg, 2x32 kg, 2x32 kg, 2x32 kg, 2x28 kg
- 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: 23
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Thu 15. Nov 2018 10:06:49

RSAS#18

move prep:
- arm bar to bent arm bar, halo, prying goblet squat, SF hip bridge

snatch: medium volume session:
- 4x24 kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x24 kg, 4x24 kg
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent press - medium volume session
- 2x28 kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x28 kg, 2x28 kg
- 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: 23
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Thu 15. Nov 2018 10:14:20

RSAS#19

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

snatch: heavy volume session:
- 6x24kg, 6x24kg, 6x24kg, 6x24kg, 6x24kg, 6x24kg, 6x24kg, 6x24kg, 6x24kg, 6x24kg,
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

bent press - heavy volume session
- 3x28kg, 3x28kg, 3x28kg, 3x28kg, 3x28kg, 3x28kg, 3x28kg, 3x28kg, 3x28kg, 3x28kg
- 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

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