BM Program

PROGRAM

WORKOUT OF THE DAY

COMPETITOR

CONDITIONING

Parte A

0:00-6:00

amrap ladder

3+3 hang power clean 70/50

3+3 ring muscle up

Rest

6:00-10:00

Parte B

10:00-14:00 (time cap)

45 dumbbell burpee box step over 2x25/2x17.5

BODY ARMOR

5 set

max unbroken deficit push up (mani su dumbbell, piedi su box)

1 min rest

CLASS

0:00 - 15:00

CONDITIONING

every 3 min x 5

3 clean

9 front squat

12 burpee over the bar

score: peggior round

Elite 80/55

Rx 70/50

Rest 3 min

18:00 - 24:00

STRENGTH

Find 3rm clean (tng)

18:00 - 24:00

SKILL

amrap heavy squat clean

F**K THE WEAKNESS

prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

STRENGTH

Back squat

1 x 7 40%

1 x 7 50%

1 x 7 60%

4 x 7 con il 10RM week 1

Deadlift

1 x 8 50%

1 x 6 60%

1 x 6 65%

1 x 6 70%

Find 6RM

Weighted parallel dip

4 x 6

2 x 4

2 x 2