BM Program

SKILL

Freestanding handstand

Lavorare 10 min sul freestanding handstand, provando a mantenere la posizione il più a lungo possibile rimanendo all’interno di quadrato di un metro quadrato di superficie.

GYMNASTIC

5 set

50% max unbroken ring muscle up

1 min rest

50% max unbroken chest to wall handstand push up

1 min rest

STAMINA & GYMNASTIC

3 rounds not for time

2 legless rope climb

2 rope climb

20 dumbbell front rack walking lunge 2x25/2x17,5kg

20 toes to bar

20 dumbbell bench press 2x25/2x17,5kg

rest 3 min tra i set

CONDITIONING

For time:

30/24 - 20/16 - 10/8 cal air bike

15-10-5 dumbbell hang squat clean 2x25/2x17,5kg

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

WEIGHTLIFTING

Beginner – Snatch

- Hang Muscle Snatch + Hang Power Snatch + 2 Snatch Push Press into Squat – 3xEB

- 3 Power Snatch up to 60% (weight increase 5% of every movement)

- 2 Power Snatch from 60% to 70% (weight increase 5% of every movement)

- Power Snatch form 70% to 80% (weight increase 5% of every movement)

- Power Snatch + 4 OHS 3x70%

- Snatch Pull – 4x3 90%

Advance – Snatch

- Muscle Snatch + Power Snatch + 2 Squat Snatch – 3xEB

- Find Daily 1RM Squat Snatch. (from 40% to 60% Triple, from 60% to 75% double, from 80% single) max 2 attempts

- Power Snatch 3x2 75% of 1RM

- Snatch DL – 3x3 120%

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

Press

1 x 6 60%

1 x 6 65%

1 x 4 70%

1 x 4 75%

1 x 4 80%

Find 4RM of the day

CONDITIONING

6 round (27 min)

1’15” on, 15” off

18 v-up

18/14 cal row (60")

max meters handstand walk

NO SCORE