BM Program

WEIGHTLIFTING

Power clean & jerk

3 muscle clean into squat 3 jerk from split

3 x empty bar

1 muscle clean 2 power clean 3 tall jerk

2 x empty bar

2 x 40-50%

1 power clean 2 jerk

1 x 50%

1 x 60%

1 x 70%

1 x 80%

1 power clean 1 jerk

1 x 85%

2 x 90%

1 x 95%

Power clean + hang power clean

sempre stop 1” in catch

3 x 65-70%

WEIGHTLIFTING, GYMNASTIC & ATHLETICS

5 round (not for time)

1 power clean + 1 hang power clean 65-70%

3 box jump 100/75cm

3 deficit strict handstand push up*

Utilizzare un set up tale da poter fare un 5 ripetizioni unbroken tirate

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

every 2' x 5

6-4-4-4-2 rebound power jerk, ramping

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

WEIGHTLIFTING

Snatch

4 muscle snatch from hip 4 sots press

3 x empty bar

3 muscle snatch 3 tall snatch

3 x empty bar

2 muscle snatch 2 power snatch 2 squat snatch

3 x 50%

Squat snatch

1 x 3 60%

1 x 3 70%

2 x 2 80%

1 x 1 85%

2 x 1 90%

1 x 1 95%

1 snatch pull 2 hang power snatch

2 x 60%

1 snatch pull 2 hang squat snatch

3 x 70%