BM Program

WEIGHTLIFTING PROGRAM

2 muscle clean 2 paused jerk 1 jerk

3 x empty bb

1 power clean 3 paused jerk (dip pause, catch pause)

1 x 50%

1 x 60%

1 power clean 2 paused jerk

1 x 70%

1 x 75%

Find heavy load max 4 sets

1 squat clean 2 jerk

1 x 70%

1 x 75%

2 x 80%

3 squat clean 1 jerk

3 x 75%

paused above knee squat clean

1 x 3 50%

1 x 3 60%

1 x 3 70%

1 x 2 80%

2 x 1 85%

Pratica e/o propedeutiche per handstand walk

10-15 min di lavoro

good morning

4 x 10, buffer 4