BM Program

AEROBIC CAPACITY & SKILLS

5 round, lavorare ad intensita' medio-alta

400m run

15m handstand walk

250/200m row

rest 1:1 oppure lavorare alternandosi con un team mate

GYMNASTIC

every 2’40” x 5

Max unbroken bar muscle up

WEIGHTLIFTING TECHNIQUE

3 muscle clean + 3 tall clean

3 x eb

1 x 40% 1 x 50%

1 clean high pull + 3 high hang squat clean

1 x 60% 1 x 70% 1 x 75%

Deadlift

1 x 5 70%

1 x 3 75%

1 x 2 80%

1 x 1 85%

1 x 3 75%

1 x 2 80%

1 x 1 90%

WEIGHTLIFTING

Snatch

1 sn deadlift 3 tall snatch 2 snatch drop

3 x empty barbell

2 muscle snatch 1 power snatch 1 snatch balance

2 x 45%

2 x 50%

1 pause pull 2 pause power snatch (1” above knee)

2 x 60%

1 pause pull 2 pause squat snatch (1” above knee)

2 x 65% 

1 x 70%

squat snatch

1 x 2 70% 

1 x 75%

1 x 2 80%

4 x 2 85%

snatch pull 

4 x 4 100%