BM Program

WEIGHTLIFTING TECHNIQUE

3 snatch grip push press 3 sots press 3 snatch drop

3 sets empty bar

3 snatch balance 1 ohs

1 x 60% snatch

1 x 70%

1 x 80%

1 x 90%

1 x 100%

SPORT SPECIFIC WEIGHTLIFTING

In 6 min

trovare 1rm overhead squat

BARBELL CONDITIONING

3 round

1 min on, 2 min off power snatch 60/40

Rebound jerk

5 x 5 70-75%

Clean & jerk

1 power clean 3 tall jerk

3 x 40%

1 power clean 3 paused jerk (pause 1” in dip)

1 x 50%

1 x 60% 

1 x 65% 

1 power clean into squat 2 paused jerk

2 x 70%

2 squat clean 2 jerk

2 x 75%

2 squat clean 2 jerk

2 x 80%

1 squat clean 1 jerk

2 x 85%

floating squat clean3 x 2 75%

clean pull 

4 x 4 100% clean