BM Program

WEIGHTLIFTING

Clean & jerk

2 muscle clean 2 push press 2 tall jerk

3 x empty bar

1 power clean 3 tall jerk

3 x 40%

1 power clean 3 paused jerk (dip pause)

1 x 50%

1 x 60%

2 x 70%

1 squat clean 1 paused jerk

1 x 75%

2 x 80%

Find max load in 4 sets

STRENGTH

Push Press

1 x 5 60%

1 x 3 70%

1 x 3 80%

1 x 2 90%

Find 2RM

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

overhead squat

5 x 5, buffer 2

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

STRENGTH

Back squat

5 reps 70% Every 90” x 5 rounds

3 reps 80% Every 90” x 5 rounds

Deadlift

1 x 4 60%

1 x 4 70%

1 x 2 80%

1 x 2 90%

Find 2RM

-20% 2 x 6

Push Press

1 x 5 60%

1 x 3 70%

1 x 3 80%

1 x 2 90%

Find 2RM

-20% 2 x 6

Bench Press

1 x 5 60%

1 x 3 70%

1 x 3 80%

1 x 2 90%

Find 2RM

-20% 2 x 6

Pendlay Row

10 min emom

2 rep, buffer 2