BM Program

WEIGHTLIFTING PROGRAM

Snatch

1 tall snatch 2 snatch drop 3 press snatch grip

3 x empty bb

1 muscle snatch 2 power snatch

1 x 50%

2 x 55%

power snatch

1 x 3 60%

1 x 3 65%

1 x 2 70%

Find 2RM (tecnici) of the day

Squat snatch stop 2” bottom position

1 x 2 70%

1 x 2 80%

1 x 2 85%

paused snatch deadlift (1”below1”above knee)

2 x 4 95% snatch

2 x 4 100%

Front squat

Front squat 1+½ (squat in buca, risalgo al parallelo con stop 1", scendo in buca e chiudo lo squat)

1 x 3 40%

1 x 3 50%

1 x 3 60%

3 x 3 buffer 1

Deadlift

1 x 5 70%

1 x 5 75%

3 x 3 80%

1 x 9 60%

GHD anti rotation russian twist

5 x 20