BM Program

PROGRAM

WORKOUT OF THE DAY

COMPETITOR

amrap 20’

20/16 cal bike

10 shuttle run (1sr = 7+7m)

5 devil press

Elite: 2x25/2x17,5kg

Rx: 2x20/2x15kg

CLASS

STRENGTH

In 12 min

5 x 5 back squat 80%

SKILL

12 min emom

1 power clean

1 front squat

1 push jerk

1 back squat

1 push jerk

CONDITIONING

every 2 min x 5

5 front squat

5 back squat

amrap double under

Elite 70/50kg

Rx 60/40kg

Sc1 50/35

Sc2<Sc1

F**K THE WEAKNESS

prenotazione su open box

18:00 - 19:00

19:00 - 20:00

WEIGHTLIFTING

Clean & Jerk

3 press behind neck (lavorare sul lockout) 3 jerk 3 front squat

3 x empty bar

1 power clean 3 jerk 1 front squat

1 x 50%

1 x 60%

1 x 70%

1 x 75%

1 squat clean 2 jerk

2 x 80% max 60” rest

1 squat clean 1 jerk

3 x 85% max 60” rest

1 squat clean 3 jerk drive

1 x 70% clean

1 x 80%

1 x 85%

1 x 90%

Find max load in 3 sets

Front squat

1 x 6 70%

1 x 4 75%

1 x 2 80%

1 x 6 75%

1 x 4 80%

1 x 2 85%

1 x 1 90%

EXTRA