BM Program

WEIGHTLIFTING

Clean & jerk

3 muscle clean 3 jerk from split

3 x empty bar

1 muscle clean 2 power clean 3 jerk from split (3 squat jerk)

3 x empty bar

1 power clean 2 tall jerk

3 x 30-40%

1 power clean 2 jerk

1 x 50%

1 x 60%

1 x 70%

2 x 80%

1 power clean 1 jerk

1 x 85%

3 x 90%

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

Pendlay row

6 x 6, buffer 2

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

WEIGHTLIFTING

Clean & jerk

3 muscle clean into squat 3 jerk from split

3 x empty bar

1 muscle clean 2 power clean into squat 3 jerk from split (3 squat jerk)

3 x empty bar

1 squat clean 2 tall jerk

3 x 30-40%

1 squat clean 2 jerk

1 x 50%

1 x 60%

1 x 70%

2 x 80%

1 squat clean 1 jerk

1 x 85%

3 x 90%

Power clean stop 1” catch and squat

1 x 3 60%

4 x 3 70%