BM Program

Snatch

cuban rotation

3 x 6 buffer 1

2 muscle snatch 2 ohs 2 tall snatch

3 x empty bb

1 pause snatch pull 2 pause squat snatch (pause above knee)

1 x 50%

1 x 60%

1 x 65%

1 x 70%

squat snatch

1 x 3 75%

1 x 3 80%

3 x 2 85%

snatch deadlift 2 stop (below and above knee)

4 x 4 100% snatch

power jerk stop 2 stop - 1”dip 1” receiving position

4 x 2 buffer 2 (75-80% jerk)

Strict ring muscle up work

5 set

• opzione 1: 1-3 strict ring muscle up, con aiuto di elastici o Gymnastic Forza

• opzione 2: 3-4 ring muscle up con eccentrica lenta

• opzione 3: 3 false grip ring chest to bar + 3 transizione lente agli anelli bassi

cuban rotation

3 x 6 buffer 1

10 min emom

18/15 cal row

directly into

10 min emom

1 clean and jerk

partire dal 60% ed incrementare il carico ad ogni minuto

8 round (not for time)

4-6 ring muscle up

1 stone sandbag clean + 1 front squat dx

1 stone sandbag clean + 1 front squat dx

14 min emom

odd: 4 deadlift 70%

even: 10-12 russian swing (esplosivi 24-32kg)

4 superset

lateral rise, 6 eccentriche + 6 esplosive

dumbbell curl, 6 eccentriche + 6 esplosive