BM Program

WEIGHTLIFTING

Clean & jerk

2 muscle clean 2 power clean 2 squat clean 2 push press

3 x eb

1 squat clean 2 tall jerk

1 x eb

2 x 40%

1 squat clean 3 jerk

1 x 50%

1 x 60%

Every 90" x 3

1 squat clean 3 jerk 70%

Every 90" x 3

1 squat clean 3 jerk 75%

Every 90" x 3

1 squat clean 2 jerk 80%

floating squat clean

3 x 3 70-80%

CONDITIONING A (no score)

4 set

3 min amrap

12 GHD sit up

10 alternating dumbbell snatch 25/17,5

8 dumbbell box step up 25/17,5

Rest 1 min tra i set

CONDITIONING B

15 min amrap

15 toes to bar

10 box jump over

5 wall walk

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

STRENGTH

Back squat

1 x 5 60%

1 x 5 70%

1 x 3 80%

1 x 2 85%

2 x 1 90%

2 x 1 95%

Deadlift

Every 90” x 5

5 deadlift 70%

8-12 heavy russian swing

Every 90” x 5

3 deadlift 75%

8-12 heavy russian swing

Press

1 x 8 60%

1 x 6 70%

1 x 4 75%

1 x 2 80%

1 x 8 65%

1 x 6 75%

1 x 4 80%

1 x 2 85%

Bench press

1 x 8 60%

1 x 6 70%

1 x 4 75%

1 x 2 80%

1 x 8 65%

1 x 6 75%

1 x 4 80%

1 x 2 85%

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

Back squat

1 x 5 60%

1 x 5 70%

1 x 3 80%

1 x 2 85%

2 x 1 90%

2 x 1 95%

CONDITIONING

team wod

7 min amrap

cal row, I go you go

Rest 2 min

7 min amrap

power snatch, I go you go

Rest 2 min

7 min amrap

handstand push up, I go you go [wall walk 1:3]

Score: tre score separati

Rx - 60/40

Master +45 - 50/35

Intermediate - 50/35