Pavol Jezko
Level 5 Valued Member
RSAS#52
move prep:
- bent arm bar, pump stretch, hack SQ
snatch: light volume session:
- 4x28kg, 4x32kg, 4x32kg, 4x32kg, 4x28kg, 4x28kg,
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.
bent press: heavy volume session
- 2x32kg, 2x32kg, 2x32kg, 2x32kg, 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
move prep:
- bent arm bar, pump stretch, hack SQ
snatch: light volume session:
- 4x28kg, 4x32kg, 4x32kg, 4x32kg, 4x28kg, 4x28kg,
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.
bent press: heavy volume session
- 2x32kg, 2x32kg, 2x32kg, 2x32kg, 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