BM Program

POWER CLEAN & JERK

sots press jerk grip

3 x 5 empty barbell

2 muscle clean + 1 front squat + 3 jerk from split

3 x 40%

1 power clean + 3 paused jerk

1 x 60%

1 x 65%

1 x 70%

1 x 75%

1 power clean + 2 jerk

1 x 80%

2 x 83%

STRENGTH

Deadlift

1 x 4 60%

1 x 4 70%

1 x 4 80%

1 x 4 65%

1 x 4 75%

1 x 4 85%

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

Press

1 x 8 50%

1 x 8 60%

1 x 6 70%

4 x 3 85%

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

WEIGHTLIFTING

Snatch

2 muscle snatch 2 push press snatch grip 2 snatch balance

2 x eb

2 x 40%

2 muscle snatch 2 hip squat snatch

3 x 40-50%

Squat snatch

1 x 3 65%

1 x 3 70%

1 x 2 75%

1 x 2 80%

1 x 2 85%

3 x 1 90%

Complex

1 snatch deadlift

2 floating squat snatch

1 snatch balance

1 back thruster

Find max load max 5 sets, start form 60%