Never Train To Failure

[Pavol Jezko]

RSAS#128

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]

###
Preparation for SFG1 recertification [28kg - snatch test size kettebell] - in Prague , on 1.11.-3.11.2019
- two month preparation
###
general schema:
###
Monday | single KB - 28 kg - preparation:
2HSW x 15, C+P 5+5, 1HSW 5+5, C+FSQ 5+5, 1HSW 10+10, TGU 1+1, 2HSW x 15, SN 5+5, 1HSW 5+5
- 2 or 3 rounds
###
Tuesday:
- TGU 2+2 [32kg]
- SLDL 5+5 [32kg or more]
- two weeks snatch 36kg 5 reps OTM [medium - 16 min] -> than 6 weeks S.E. plan 524A SFG Snatch
###
Thursday:
- TGU 5+5 [light 20 or 24kg]
- two weeks snatch 36kg 5 reps OTM [light - 12 min] -> than 6 weeks S.E. plan 524A SFG Snatch
- double 28kg preparation [TGU, 10 x SW, 5 x MP, 5 x FSQ, 5 x CL] - 2 rounds
###
Friday | double 28kg preparation:
@part A@
- [5 x C+P, 1 x TGU, 5 x C+P, 5 x C+FSQ, 5 x C+P, 5 x SW, 5 x C+P, 5 x snatch, 5 x C+P} - one or two rounds, than at least 10 minutes rest
@part B@
- [5 x C+FSQ, 5 x SW, 5 x C+FSQ, 5 x C+P, 5 x C+FSQ, 1 x TGU, 5 x C+FSQ, 5 x snatch, 5 x C+FSQ} - one or two rounds, than at least 10 minutes rest
###
Saturday
- TGU 3+3 [32kg or more]
- two weeks snatch 36kg 5 reps OTM [heavy - 20 min] -> than 6 weeks S.E. plan 524A SFG Snatch

 

[Pavol Jezko]

SFG1 Re-certification in Prague , on 1.11.-3.11.2019
###
after using hypoxia/hypercapnic breathing methods from "Second Wind by Pavel", I had no problem with condition on this re-certification
###
- I fail snatch test [96 reps in 5 min with 28 kg], I fail press technique
###
@probabilities, why I fail these tests:
S.E. plan 524A SFG Snatch
- instead of 6 weeks, I take this plan for 7 weeks [wrong math...]
- last training was on Wednesday 30.10.2019
job - working on shifts [not enough sleep, and broken circadian rhythm]
drive to Prague by car [6 hours] -> I had tight pants
on hotel:
- dinner: one time overeat, one time not enough eat
- not enough sleep
not enough sleep in week 28.10.-3.11.
###
so in general, I fail because:
- over-training
- too much stress from work [working on shifts], etc.
- not enough sleep

 

[Pavol Jezko]

I make snatch test 100+ reps in 5 min with 28 kg, I make press technique with 28 kg on 12.11.2019

 

[Pavol Jezko]

3 months deload

 

[Pavol Jezko]

Continue on Royal Simple & Sinister
###

RSAS#129

move prep:
- goblet squat, arm bar, TGU

goblet squat:
5x40kg, 5x40kg, 5x40kg

snatch: light volume session:
- 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, 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]

daily morning routine:

• breathing exercise
• super joints
• elephant squats “Sloní dřepy”: Lepší nakopávač než kafe nebo Red Bull - KB5
  
  
  
  

 

[Pavol Jezko]

after starting daily morning routine, no "warm-up" needed

RSAS#130

goblet squat:
5x40kg, 5x40kg, 5x40kg

snatch: light volume session:
- 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, 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#131

goblet squat:
5x40kg, 5x40kg, 5x40kg

snatch: light volume session:
- 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, 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#132

goblet squat:
5x40kg, 5x40kg, 5x40kg

snatch: medium volume session:
- 4x32kg, 4x32kg, 4x32kg, 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, 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#133

goblet squat:
5x40kg, 5x40kg, 5x40kg

snatch: medium volume session:
- 4x32kg, 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, 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#134

goblet squat:
5x40kg, 5x40kg, 5x40kg

snatch: light volume session:
- 4x32kg, 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, 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#135

move prep:
- halo, goblet squat, bent arm bar

goblet squat:
5x40kg, 5x40kg, 5x40kg

snatch: light volume session:
- 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, 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#136

move prep:
- halo, goblet squat, bent arm bar

goblet squat:
5x40kg, 5x40kg, 5x40kg

snatch: light volume session:
- 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, 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#137

goblet squat:
5x40kg, 5x40kg, 5x40kg

snatch: medium volume session:
- 4x32kg, 4x32kg, 4x32kg, 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, 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#138

move prep:
- halo, goblet squat, bent arm bar

goblet squat:
5x40kg, 5x40kg, 5x40kg

snatch: light volume session:
- 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, 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#139

goblet squat:
5x40kg, 5x40kg, 5x40kg

snatch: medium volume session:
- 4x32kg, 4x32kg, 4x32kg, 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, 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#140

goblet squat:
5x40kg, 5x40kg, 5x40kg

snatch: heavy volume session:
- 4x32kg, 4x32kg, 4x32kg, 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, 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#141

move prep:
- halo, goblet squat, bent arm bar

goblet squat:
5x40kg, 5x40kg, 5x40kg

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

bent press: heavy volume session
- 2x36kg, 2x36kg, 2x36kg, 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#142

goblet squat:
5x40kg, 5x40kg, 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: medium volume session
- 2x36kg, 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