BM Program

WEIGHTLIFTING

Jerk

2 tall power clean 2 tall sq clean 2 jerk from split

3 x empty barbell

1 power clean 3 jerk

1 x 60%

1 x 70%

1 x 75%

1 power clean 2 jerk

2 x 80%

Da rack...

Jerk

1 x 85%

1 x 90%

1 x 95%

1 RM del giorno

CONDITIONING A

For time:

12 squat clean and jerk 75/50

36 chest to bar

48/36 cal row

12 bar muscle up

12 squat clean and jerk 75/50

Time cap: 13 min

CONDITIONING B

12 min amrap

cal row

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

WEIGHTLIFTING

Beginner - Clean & Jerk

2 Hang Muscle Clean + 2 Front Squat + Tall Jerk

3 x EB

2 Hang Power Clean + 2 Front Squat

2 x 45%

2 Hang Squat Clean + 2 Front Squat

3 x 55%

2 Power Clean + 1 Jerk

4 x 65%

Clean Pull

3 x 3 @ 70%

Advance - Clean & Jerk

2 Muscle Clean + 2 Front Squat + 2 Split Jerk

3 x EB

2 Squat Clean + 1 Front Squat + 1 Jerk

3 x 65%,

3 x 70%

4 x 75%

3 Clean Pull + 1 Floating DL

4 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

Ghd sit up

8 round

20" on 40" off

STRENGTH

In 16 min

• 4 set, carico a salire (dal 50 al 75% 1RM snatch)

  1 power snatch + 3 overhead squat

• Trovare l’1RM di overhead squat, da rack

SKILL

8 min emom

1 power snatch + 3 overhead squat 3” stop in buca

8 min emom

2 power snatch + 1 overhead squat

CONDITIONING

ogni 2 min x 5

10 broad jump 131cm*

then amrap complex

1 power snatch + 2 overhead squat

* lunghezza dello shaft del bilanciere (parte centrale)

Elite - 70/50

Rx - 60/40

Intermediate / Master +40 - 50/35

Scaled 1 / Master +45 - 40/30