BM Program

STRENGTH

Deadlift

1 x 5 50%

1 x 5 70%

1 x 3 75%

10 x 3 80%

rest 60-90” tra i set

GYMNASTIC

4 set

1-5 weighted ring muscle up

Rest 2 min tra i set

Every 90" x 6

max unbroken ring muscle up

CONDITIONING

14 min amrap

3 burpee pull up

6 dumbbell hang clean and jerk 25/17,5

9 toes to bar

BODY ARMOR

4 superset

6-8 dumbbell front raise

6-8 dumbbell lateral raise

90" rest

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

WEIGHTLIFTING

Beginner - Snatch

Tall Snatch

3 x 3 EB

2 Hang Power Snatch + 2 Snatch Balance

2 x 45%

2 Hang Squat Snatch + 2 Overhead Squat

3 x 50%

2 x 55%

Squat Snatch

3 x 2 60%

4 x 2 65%

Snatch Pull

3 x 4 70%

Advance - Snatch

2 Tall Muscle Snatch + 2 Tall Snatch

3 x EB

Hang Squat Snatch

2 x 3 50%

3 x 3 60%

Squat Snatch

2 x 1 75%

2 x 1 80%

3 x 1 90%

2 Snatch Pull + 1 Floating DL

3 x 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

Power snatch tng

5 x 5 heavy as possible

90" rest tra i set

CONDITIONING

Team Wod

25 min amrap

buy in 2000/1600m row

then...

6/4 bar complex*

9/6 wall walk, I go you go

15/10 deadlift 100/70, I go you go

75/50 double under, I go you go

*Bar complex...

Rx

1 chest to bar + 2 pull up + 3 toes to bar

Intermediate

2 pull up + 2 toes to bar

Scaled 1

2 pull up + 4 knee to chest

Scaled 2

alternare i seguenti set...

• 4 banded pull up

• 6 knee to chest