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 2 paused jerk

2 x 75%

2 x 80%

Find max load in 4 set

1 power clean 2 low hang squat clean

4 set 70-75%

CONDITIONING

16 min emom (score 1)

• max front squat 80/55

• 12/9 cal air bike

• max clean and jerk 80/55

• 12/9 cal air bike

Rest 4 min

12 min emom (score 2)

• max strict handstand push up

• max strict ring dip

• 15m dumbbell front rack walking lunge 2x22.5/2x15kg

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

WEIGHTLIFTING

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

Trovare 5RM

GYMNASTIC

8 min emom

una skill a scelta tra...

1-3 pull over

3-5 strict toes to bar

3-5 kipping half toes to bar (per chi scala nel conditioning)

CONDITIONING

8 min amrap

5+5 toes to bar

15 box jump

CORE

10 min emom

• 6-10 barbell roll out

• plank, max time