Pavol Jezko
Level 5 Valued Member
RSAS#162
goblet squat:
5x44kg, 5x48kg, 5x44kg
snatch: medium volume session:
- 4x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg, 4x32kg, 4x32kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
bent press: medium volume session
- 2x36kg, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 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
goblet squat:
5x44kg, 5x48kg, 5x44kg
snatch: medium volume session:
- 4x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg, 4x32kg, 4x32kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
bent press: medium volume session
- 2x36kg, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 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