BM Program

STRENGTH

Deadlift

emom 3’

3 deadlift 80%

1 min rest

WEIGHTLIFTING

Clean & jerk

2 tall power clean 2 tall sq clean 2 jerk from split

3 x empty barbell

1 power clean 3 paused jerk (dip)

STRENGTH

Press

Completare 18 rep al 85%

Eseguire meno set possibili mantenendo un movimento fluido.

Non arrivare a completo cedimento e recuperare 90” tra i set.

WEIGHTLIFTING

Power snatch

Percentuali basate sul'1RM di power snatch

3x3 75-80%

3x2 80-85%