Pavol Jezko
Level 5 Valued Member
RSAS#92
move prep:
- bent arm bar, hack SQ
snatch: medium volume session:
- 4x32kg, 4x36kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg,
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.
bent press: medium volume session
- 2x36kg, 2x40kg, 2x36kg, 2x36kg, 2x36kg, 2x36kg, 2x36kg, 2x36kg,
- 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:
- 4x32kg, 4x36kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg,
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.
bent press: medium volume session
- 2x36kg, 2x40kg, 2x36kg, 2x36kg, 2x36kg, 2x36kg, 2x36kg, 2x36kg,
- 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
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