BM Program

PROGRAM

WORKOUT OF THE DAY

COMPETITOR

For time:

1000 m row

200 double under

800 m row

150 double under

600 m row

100 double under

400 m row

50 double under

CLASS

STRENGTH & SKILL

20 min practice

handstand, handstand walk, pirouette, slalom

CONDITIONING

6 min amrap

max unbroken handstand push up

6 reverse burpee

Elite: strict

Rx: kipping

Scaled 1: plate hspu 10/15kg

Scaled 2: plate hspu 15/20kg

Scaled 3: 3 wall walk

F**K THE WEAKNESS

prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

STRENGTH

Deadlift

1 x 7 50%

1 x 6 60%

1 x 5 70%

1 x 4 75%

1 x 3 80%

1 x 2 85%

1 x 1 90%

1 x 2 85%

1 x 3 80%

1 x 4 75%

1 x 5 70%

1 x 6 60%

1 x 7 50%

Back squat

1 x 5 60%

1 x 5 70%

1 x 5 75%

5 x 5 80%

Banded stability press

6 x 5 buffer 1

10' emom

1 rope climb / legless rope climb

F**K THE WEAKNESS

prenotazione su open box

12:00 - 13:00

WEIGHTLIFTING

Clean & Jerk

3 press behind neck (lavorare sul lockout) 3 jerk 3 front squat

3 x empty bar

1 power clean 3 jerk 1 front squat

1 x 50%

1 x 60%

1 x 70%

1 x 75%

1 squat clean 2 jerk

2 x 80% max 60” rest

1 squat clean 1 jerk

3 x 85% max 60” rest

1 squat clean 3 jerk drive

1 x 70% clean

1 x 80%

1 x 85%

1 x 90%

Find max load in 3 sets

Front squat

1 x 6 70%

1 x 4 75%

1 x 2 80%

1 x 6 75%

1 x 4 80%

1 x 2 85%

1 x 1 90%

EXTRA