BM Program

STRENGTH

Front squat

Front squat pausa 1” al parallelo in discesa

1 x 4 50%

1 x 4 60%

1 x 4 70%

Front squat uscita veloce dalla buca

4 x 4 80%

BODY ARMOR

5 set

8/8 barbell single leg romanian deadlift

1 min rest tra i set e tra un arto e l’altro

CONDITIONING

40 min emom

• 12/9 cal ski

• 16 wall ball

• 15/12 cal bike erg

• 6 power clean 80/55

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

WEIGHTLIFTING

Beginner - Clean & Jerk

2 Hang Muscle Clean + 2 Front Squat + 1 Jerk

3 x EB

2 Hang Squat Clean + 2 Front Squat + 1Jerk

3 x 50%

3 x 60%

3 x 65%

Squat Clean + Jerk

4 x 1+1 70%

Clean Pull

3 x 3 85%

Advance - Clean & Jerk

2 Muscle Clean + 2 Front Squat + 2 Jerk (Stop Receiving position)

3 x EB

Squat Clean + Front Squat + Jerk (Stop Receiving position)

3 x 70%

3 x 80%

2 x 85%

2 Clean Pull + 1 Floating DL

3 x 100%

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

8 min emom

max muscle up

STRENGTH

In 16 min

8 set

• 5-4-3-3-2-2-1-1 ripetizioni con carico a salire di...

  hang squat clean

• max ub ring dip (minimo 3 rep)

SKILL

In 16 min

8 set

• 3 hang power clean + 2 high hang squat clean

• max ub parallel dip (minimo 5 rep)

CONDITIONING

7 min amrap

1+1 hang power clean

1+1 front squat

Rx - 70/50

Intermediate, Master +45 - 60/40

Scaled 1 - 50/35

Scaled 2 - 40/30