BM Program

WEIGHTLIFTING

Clean & jerk

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

3 x empty barbell

1 power clean 3 paused jerk (dip)

1 x 60%

1 x 70%

3 x 75%

1 squat clean 2 jerk

2 x 80%

2 squat clean 1 jerk

2 x 83%

1 squat clean 1 jerk

2 x 85%

Squat clean stop 1” above knee

3 x 3 60%

CONDITIONING

For time:

5 round

8 clean and jerk 60/40

30m body weight walking lunge

AEROBIC CAPACITY

(no score)

2’ on 1’ off x 6 (18 minuti, 3 round)

Odd sets:

300/250m ski erg (max effort)

Max cal standing bike erg, damper 10/8

Even sets:

300/250m row (max effort)

Max cal air bike

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

WEIGHTLIFTING

Beginner – Snatch

3 Hang Snatch Pull + 3 Power Snatch + 3 OHS 3x EB 2x50%

Hang Power Snatch + Hang Squat Snatch + OHS – 4×(1+1+2) 60%

Snatch Balance – 3×3 65%

Snatch Pull – 3×3 85%

Panda Pull – 3×3 70%

Advance – Snatch

3 Floating Snatch Pull + 3 High Hang Snatch + 3 OHS 3xEB 2x50%

High Hang Snatch + Hang Squat Snatch + OHS – 4×(1+1+2) 80%

Snatch Balance – 3×2 85%

Snatch Pull – 4×3 100%

Panda Pull – 3×3 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

Back squat

Schema cluster (3+3)

Esegui 3 rep, 20-30” di pausa poi altre 3 rep = 1 set

recupero lungo tra i set cluster (2‘30-3’)

3 set cluster (3+3) 80%

GYMNASTIC

emom 10 minuti

odd: 1-3 bar muscle up / ring muscle up

even: 6-10 hollow push up

SKILL

emom 10 minuti

odd: 5-8 kipping swing + 2-4 pull up

even: 3-5 toes to bar (o progressioni) + 3-5 push up

CONDITIONING

In 13 minuti

buy in: 50 dumbbell box step over 25/17,5

then

amrap:

3 bar muscle up [6 chest to bar / 6 pull up]

6 toes to bar

9 box jump over