Pavol Jezko
Level 5 Valued Member
RSAS#17
move prep:
- arm bar to bent arm bar, pump stretch, hack squat
snatch: light volume session:
- 4x24 kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x24 kg
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.
bent press - light volume session
- 2x28 kg, 2x32 kg, 2x32 kg, 2x32 kg, 2x32 kg, 2x28 kg
- 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:
- arm bar to bent arm bar, pump stretch, hack squat
snatch: light volume session:
- 4x24 kg, 4x28kg, 4x28kg, 4x28kg, 4x28kg, 4x24 kg
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.
bent press - light volume session
- 2x28 kg, 2x32 kg, 2x32 kg, 2x32 kg, 2x32 kg, 2x28 kg
- 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
Last edited: