BM Program

WEIGHTLIFTING

3 Tall Clean + 3 Tall Jerk

3 x EB

2 Hang Squat Clean + 2 Jerk

2 x 50%

2 x 60%

3 x 65%

Squat Clean + Split Jerk

3 x 70%

3 x 75%

2 x 80%

2 Clean Pull + 2 Floating DL

3 x 80%

STRENGTH

Front squat

emom 6

• 4 front squat 80%

• 4 broad jump max

emom 6

• 3 front squat 85%

• 4 broad jump max

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

Ghd sit up

4 x 15-20

90" rest tra i set

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

STRENGTH

Back squat

1 x 5 75%

1 x 3 85%

1 x 1 90%

1 x max reps 95%

2 x 6 70%

Deadlift

1 x 5 75%

1 x 3 85%

1 x 1 90%

1 x max reps 95%

2 x 6 70%

Press

emom 12

Min A - 3 press 80-83% (buffer 1)

Min B - 6 push press esplosivi (stesso carico del press)

STAMINA

6 min amrap

dumbbell bench press 2x25/2x17,5

BODY ARMOR

every 45" x 20 (5 round, 15 min)

• 10-12 Single arm dumbbell bent over row sx

• 10-12 Single arm dumbbell bent over row dx

• 10-12 Single arm dumbbell push press sx

• 10-12 Single arm dumbbell push press dx