Never Train To Failure

[Pavol Jezko]

RSAS#143

goblet squat:
5x40kg, 5x44kg, 5x40kg

snatch: medium volume session:
- 4x32kg, 6x32kg, 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, 3x36kg, 2x36kg, 2x36kg, 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]

RSAS#144

goblet squat:
5x40kg, 5x44kg, 5x40kg

snatch: medium volume session:
- 4x32kg, 6x32kg, 6x32kg, 4x32kg, 4x32kg, 4x32kg, 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, 2x36kg, 2x36kg, 2x36kg, 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]

RSAS#145

goblet squat:
5x40kg, 5x44kg, 5x40kg

snatch: light volume session:
- 4x32kg, 6x32kg, 6x32kg, 4x32kg, 4x32kg, 4x32kg

- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

bent press: heavy volume session
- 2x36kg, 3x36kg, 3x36kg, 2x36kg, 2x36kg, 2x36kg, 2x36kg, 2x36kg, 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]

RSAS#146

goblet squat:
5x40kg, 5x44kg, 5x40kg

snatch: medium volume session:
- 4x32kg, 6x32kg, 6x32kg, 4x32kg, 4x32kg, 4x32kg, 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, 2x36kg, 2x36kg, 2x36kg, 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]

RSAS#147

goblet squat:
5x40kg, 5x44kg, 5x44kg

snatch: heavy volume session:
- 4x32kg, 6x32kg, 6x32kg, 6x32kg, 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, 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

 

[Pavol Jezko]

RSAS#148

goblet squat:
5x40kg, 5x44kg, 5x40kg

snatch: medium volume session:
- 4x32kg, 6x32kg, 6x32kg, 6x32kg, 4x32kg, 4x32kg, 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, 2x36kg, 2x36kg, 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]

RSAS#149

goblet squat:
5x40kg, 5x44kg, 5x44kg

snatch: light volume session:
- 4x32kg, 6x32kg, 6x32kg, 6x32kg, 4x32kg, 4x32kg

- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

bent press: heavy volume session
- 2x36kg, 3x36kg, 3x36kg, 3x36kg, 2x36kg, 2x36kg, 2x36kg, 2x36kg, 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]

RSAS#150

goblet squat:
5x40kg, 5x44kg, 5x40kg

snatch: medium volume session:
- 4x32kg, 6x32kg, 6x32kg, 6x32kg, 4x32kg, 4x32kg, 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, 2x36kg, 2x36kg, 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]

RSAS#151

goblet squat:
5x40kg, 5x44kg, 5x40kg

snatch: heavy volume session:
- 4x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg, 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, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 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

 

[Pavel Macek]

Program officialy renamed to IPM.

 

[Pavol Jezko]

RSAS#152

snatch: medium volume session:
- 4x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg, 4x32kg, 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, 2x36kg, 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]

RSAS#153

goblet squat:
5x40kg, 5x44kg, 5x40kg

snatch: light volume session:
- 4x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg, 4x32kg

- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

bent press: heavy volume session
- 2x36kg, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 2x36kg, 2x36kg, 2x36kg, 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]

RSAS#154

goblet squat:
5x40kg, 5x44kg, 5x44kg

snatch: medium volume session:
- 4x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg, 4x32kg, 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, 2x36kg, 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]

RSAS#155

goblet squat:
5x40kg, 5x44kg, 5x44kg

snatch: heavy volume session:
- 4x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg, 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, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 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]

RSAS#156

goblet squat:
5x40kg, 5x44kg, 5x44kg

snatch: medium volume session:
- 4x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg, 4x32kg, 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, 2x36kg, 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]

RSAS#157

goblet squat:
5x40kg, 5x44kg, 5x44kg

snatch: light volume session:
- 4x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

bent press: heavy volume session
- 2x36kg, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 2x36kg, 2x36kg, 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]

RSAS#158

goblet squat:
5x40kg, 5x44kg, 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

 

[Pavol Jezko]

RSAS#159

goblet squat:
5x44kg, 5x44kg, 5x44kg

snatch: heavy volume session:
- 4x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg, 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, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 3x36kg
- 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]

RSAS#160

goblet squat:
5x44kg, 5x44kg, 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

 

[Pavol Jezko]

RSAS#161

goblet squat:
5x44kg, 5x44kg, 5x44kg

snatch: light volume session:
- 4x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg, 6x32kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

bent press: heavy volume session
- 2x36kg, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 3x36kg, 2x36kg, 2x36kg, 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