BM Program

WEIGHTLIFTING

Trovare 1RM di squat clean

STRENGTH

Deadlift

1 x 5 65%

1 x 4 75%

1 x 3 80%

1 x 2 85%

1 x 1 90%

2 x 1 95%

CONDITIONING

6 min amrap

3+3 power clean 80/55

3+3 strict handstand push up

Rest 3 min

6 min amrap

3+3 power clean 60/40

3+3 handstand push up

Score: due score separati

BODY ARMOR

6 min amrap

8 yates row

8 double kettlebell russian swing 2x24/2x16

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

WEIGHTLIFTING

Beginner - Snatch

2 Hang Muscle Snatch + 2 Tempo Overhead Squat

3 x EB

2 Hang Power Snatch + 2 Overhead Squat

3 x 45%

Hang Squat Snatch

3 x 50%

Squat Snatch

3 x 2 60%

2 x 1 65%

2 x 1 70%

Snatch Pull

3 x 3 70%

Advance - Snatch

2 Hang Muscle Snatch + 2 Overhead Squat + 2 Pause Snatch Balance

3 x EB

Squat Snatch + Overhead Squat

3 x 60%

3 x 70%

Squat Snatch

3 x 2 75%

3 x 1 80%

2 Snatch Pull + 1 Floating Snatch DL

3 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

5-5-4-4-3-3-2-2-1-1 ripetizioni con carico a salire

weighted parallel dip

STRENGTH

ogni 2 minuti x 5

5 back squat 75%

SKILL

ogni 2 minuti x 5

5 back squat, 2" stop in buca

CONDITIONING

ogni 3 min x 4

20 wall ball

X double under

amrap med ball sit up

Score: sit up

Rx - 60 double under

Intermediate - 40 double under

Scaled 1 - 20 double under

Roo < Sc