NIkdy netrénuj do zlyhania

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PJ
Posts: 91
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Fri 11. Jan 2019 19:58:03

RSAS#31

snatch: medium volume session:
- 4x28kg, 6x28kg, 4x28kg, 4x28kg, 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, 3x32kg, 2x32kg, 2x32kg, 2x32kg, 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: 91
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Fri 11. Jan 2019 19:58:23

RSAS#32

move prep:
- halo, prying goblet squat

snatch: heavy volume session:
- 4x24kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

bent press: light volume session
- 2x32kg, 3x32kg, 3x32kg, 2x32kg, 2x32kg, 2x32kg
- 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: 91
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Fri 11. Jan 2019 19:58:47

RSAS#33

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

snatch: medium volume session:
- 4x24kg, 6x28kg, 6x28kg, 4x28kg, 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, 3x32kg, 3x32kg, 2x32kg, 2x32kg, 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: 91
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Fri 11. Jan 2019 19:59:02

RSAS#34

move prep:
- halo, bent arm bar, prying goblet SQ

snatch: light volume session:
- 4x24kg, 6x28kg, 6x28kg, 6x28kg, 4x28kg, 4x28kg
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.

bent press: heavy volume session
- 2x32kg, 3x32kg, 3x32kg, 3x32kg, 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: 91
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Fri 11. Jan 2019 19:59:18

RSAS#35

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

snatch: medium volume session:
- 4x24kg, 6x28kg, 6x28kg, 6x28kg, 6x28kg, 4x28kg, 4x28kg, 4x28kg
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent press: medium volume session
- 2x32kg, 3x32kg, 3x32kg, 3x32kg, 3x32kg, 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: 91
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Fri 11. Jan 2019 19:59:37

RSAS#36

move prep:
- halo, bent arm bar prying goblet squat

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

bent press: light volume session
- 2x32kg, 3x32kg, 3x32kg, 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

User avatar
PJ
Posts: 91
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Fri 11. Jan 2019 19:59:52

RSAS#37

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

snatch: medium volume session:
- 4x24kg, 6x28kg, 6x28kg, 6x28kg, 6x28kg, 6x28kg, 4x28kg, 4x28kg
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent press: medium volume session
- 2x32kg, 3x32kg, 3x32kg, 3x32kg, 3x32kg, 3x32kg, 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: 91
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Fri 11. Jan 2019 20:00:09

RSAS#38

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

snatch: light volume session:
- 4x24kg, 6x28kg, 6x28kg, 6x28kg, 6x28kg, 6x28kg
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.

bent press: heavy volume session
- 2x32kg, 3x32kg, 3x32kg, 3x32kg, 3x32kg, 3x32kg, 3x32kg, 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: 91
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Fri 11. Jan 2019 20:00:25

RSAS#39

move prep:
- halo, bent arm bar, prying goblet SQ

snatch: medium volume session:
- 4x24kg, 6x28kg, 6x28kg, 6x28kg, 6x28kg, 6x28kg, 6x28kg, 4x28kg
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent press: medium volume session
- 2x32kg, 3x32kg, 3x32kg, 3x32kg, 3x32kg, 3x32kg, 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: 91
Joined: Tue 29. Nov 2016 22:44:27
Location: Bratislava

Re: NIkdy netrénuj do zlyhania

Post by PJ » Fri 11. Jan 2019 20:00:42

RSAS#40

move prep:
- halo, bent arm bar prying goblet squat

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

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