BM Program

STRENGTH & GYMNASTIC

Every 2'30" min x 8 (20 min)

2 back squat 80%

15m handstand walk afap

CONDITIONING & STRENGTH

0:00 - 12:00

AMRAP

5 bar muscle-up

5 hang power snatch 60/40kg

15 GHD sit-up

0:00 - 15:00

Rest

15:00 - 22:00

Trovare 1RM di:

1 squat snatch + 2 overhead squat

ACCESSORY

every 2 min x 5

5 sots press, buffer 3

10 reverse snow angel 2x2,5/2x1,25

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

WEIGHTLIFTING

Beginner – Clean & Jerk

- Power Clean + 3 Jerk – 3xEB

- Power Clean + Squat Clean + 2 Jerk up to 60% (weight increase 5% of every movement)

- 2 Power Clean + 1 Jerk from 60% to 70% (weight increase 5% of every movement)

- Power C&J form 70% to 80% (weight increase 5% of every movement)

- 2 Squat Clean + Jerk 75%

- Clean Pull – 4x3 100%

- Clean DL – 3x3 110%

Advance – Clean & Jerk

- 2 Muscle Clean + 2 Tall Jerk + 2 Jerk – 3xEB

- Find Daily 1RM of C&J (from 40% to 60% 2 Squat Clean + 2 Jerk , from 60% to 75% Squat Clean + 2 Jerk, from 80% C&J) max 2 attempts

- Power Clean + Jerk 3x80%

- Clean Pull – 4x3 100%

- Clean DL – 3x3 110%

ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:

lunedì - venerdì dalle 18:30 alle 20:30

Sabato dalle 10:00 alle 13:00

15 min emom

• max ghd sit up

• 50" plank

• rest

STRENGTH

5 round

1 min on, 1 min off

max double kettlebell hang clean and jerk 2x24/2x16

CONDITIONING

In 13 min

buy in: 45 box jump

then amrap:

2+2 kettlebell box step up (goblet)

2+2 kettlebell hang clean and jerk 24/16