Kiacek
Level 8 Valued Member
Congratulations on the PR @Pavol Jezko
Never Train To Failure
- Thread starter Pavol Jezko
- Start date
- Status
Pavol Jezko
Level 5 Valued Member
Thank you.
Pavol Jezko
Level 5 Valued Member
RSAS#111
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
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 Jezko
Level 5 Valued Member
RSAS#112
move prep:
- bent arm bar, hack SQ
goblet squad | 48 kg | 3 set of 5 reps
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
move prep:
- bent arm bar, hack SQ
goblet squad | 48 kg | 3 set of 5 reps
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 Jezko
Level 5 Valued Member
RSAS#113
move prep:
- Super Joints
goblet squad | 40 kg | 3 set of 5 reps
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
move prep:
- Super Joints
goblet squad | 40 kg | 3 set of 5 reps
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
Last edited:
Pavol Jezko
Level 5 Valued Member
RSAS#114
goblet squad | 48 kg | 3 set of 5 reps
snatch: medium volume session:
- 4x36kg, 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
- 2x40kg, 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
goblet squad | 48 kg | 3 set of 5 reps
snatch: medium volume session:
- 4x36kg, 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
- 2x40kg, 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 Jezko
Level 5 Valued Member
RSAS#115
snatch test:
- 28 kg
- 5 min
- 100 reps
bent press: light volume session
- 2x36kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 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
snatch test:
- 28 kg
- 5 min
- 100 reps
bent press: light volume session
- 2x36kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 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 Jezko
Level 5 Valued Member
training:
- goblet squad | 48 kg | 3 set of 5 reps
- SFG1 skills training
- goblet squad | 48 kg | 3 set of 5 reps
- SFG1 skills training
Pavol Jezko
Level 5 Valued Member
RSAS#116
move prep:
- Bent Arm Bar, Hack SQ, Kneeling Hip Flexor Stretch with Kettlebell Overhead
snatch: medium volume session:
- 4x36kg, 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
- 2x40kg, 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
move prep:
- Bent Arm Bar, Hack SQ, Kneeling Hip Flexor Stretch with Kettlebell Overhead
snatch: medium volume session:
- 4x36kg, 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
- 2x40kg, 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 Jezko
Level 5 Valued Member
RSAS#117
- goblet squad | 40 kg | 3 set of 5 reps
snatch: heavy volume session:
- 4x32kg, 4x36kg, 4x36kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
bent press: light volume session
- 2x36kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 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 squad | 40 kg | 3 set of 5 reps
snatch: heavy volume session:
- 4x32kg, 4x36kg, 4x36kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
bent press: light volume session
- 2x36kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 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 Jezko
Level 5 Valued Member
RSAS#118
move prep:
- Bent Arm Bar, Hack SQ, Kneeling Hip Flexor Stretch with Kettlebell Overhead
- goblet squad | 48 kg | 3 set of 5 reps
snatch: medium volume session:
- 4x36kg, 6x36kg, 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
- 2x40kg, 3x40kg, 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
move prep:
- Bent Arm Bar, Hack SQ, Kneeling Hip Flexor Stretch with Kettlebell Overhead
- goblet squad | 48 kg | 3 set of 5 reps
snatch: medium volume session:
- 4x36kg, 6x36kg, 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
- 2x40kg, 3x40kg, 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 Jezko
Level 5 Valued Member
RSAS#119
snatch: heavy volume session:
- 4x32kg, 4x36kg, 4x36kg, 4x36kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
bent press: light volume session
- 2x36kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg
- 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
snatch: heavy volume session:
- 4x32kg, 4x36kg, 4x36kg, 4x36kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
bent press: light volume session
- 2x36kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg
- 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 Jezko
Level 5 Valued Member
RSAS#120
goblet squad | 40 kg | 3 set of 5 reps
snatch: light volume session:
- 4x32kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg,
- 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
goblet squad | 40 kg | 3 set of 5 reps
snatch: light volume session:
- 4x32kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg,
- 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 Jezko
Level 5 Valued Member
RSAS#121
snatch: heavy volume session:
- 4x32kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
bent press: light volume session
- 2x36kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg
- 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
snatch: heavy volume session:
- 4x32kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
bent press: light volume session
- 2x36kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg
- 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 Jezko
Level 5 Valued Member
RSAS#122
move prep:
- Bent Arm Bar, Hack SQ,
snatch: medium volume session:
- 4x36kg, 6x36kg, 6x36kg, 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
- 2x40kg, 3x40kg, 3x40kg, 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
move prep:
- Bent Arm Bar, Hack SQ,
snatch: medium volume session:
- 4x36kg, 6x36kg, 6x36kg, 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
- 2x40kg, 3x40kg, 3x40kg, 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 Jezko
Level 5 Valued Member
RSAS#123
snatch: heavy volume session:
- 4x32kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
bent press: light volume session
- 2x36kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg
- 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
snatch: heavy volume session:
- 4x32kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
bent press: light volume session
- 2x36kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg
- 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 Jezko
Level 5 Valued Member
RSAS#124
move prep:
- Bent Arm Bar, Hack SQ,
snatch: light volume session:
- 4x32kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg,
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.
bent press: heavy volume session
- 3x36kg, 3x40kg, 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
move prep:
- Bent Arm Bar, Hack SQ,
snatch: light volume session:
- 4x32kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg,
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.
bent press: heavy volume session
- 3x36kg, 3x40kg, 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 Jezko
Level 5 Valued Member
RSAS#125
move prep:
- Bent Arm Bar, Hack SQ, Kneeling Hip Flexor Stretch with Kettlebell Overhead
snatch: heavy volume session:
- 4x32kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
bent press: light volume session
- 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg
- 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
move prep:
- Bent Arm Bar, Hack SQ, Kneeling Hip Flexor Stretch with Kettlebell Overhead
snatch: heavy volume session:
- 4x32kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
bent press: light volume session
- 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg, 2x40kg
- 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 Jezko
Level 5 Valued Member
RSAS#126
move prep:
- Bent Arm Bar, Hack SQ, Kneeling Hip Flexor Stretch with Kettlebell Overhead
snatch: light volume session:
- 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg,
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.
bent press: heavy volume session
- 3x36kg, 3x40kg, 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
move prep:
- Bent Arm Bar, Hack SQ, Kneeling Hip Flexor Stretch with Kettlebell Overhead
snatch: light volume session:
- 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg, 4x36kg,
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.
bent press: heavy volume session
- 3x36kg, 3x40kg, 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 Jezko
Level 5 Valued Member
RSAS#127
move prep:
- Bent Arm Bar, Hack SQ, Kneeling Hip Flexor Stretch with Kettlebell Overhead
snatch: medium volume session:
- 4x36kg, 6x36kg, 6x36kg, 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
- 2x40kg, 3x40kg, 3x40kg, 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
move prep:
- Bent Arm Bar, Hack SQ, Kneeling Hip Flexor Stretch with Kettlebell Overhead
snatch: medium volume session:
- 4x36kg, 6x36kg, 6x36kg, 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
- 2x40kg, 3x40kg, 3x40kg, 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
- Status