.png){kind=small}
Lunedì 31 Ottobre 2022
NEWS
Ora puoi utilizzare il Forum anche da applicazione, provalo!
È più veloce e non necessita di reinserire costantemente le credenziali.
Scarica Spaces by Wix e cerca BM Forum.
Google Play:
https://play.google.com/store/apps/details?id=com.wix.android&hl=it&gl=US
Apple store:
https://apps.apple.com/it/app/spaces-segui-le-aziende/id1099748482
PROGRAM
OFF SEASON
Snatch
2 muscle snatch into ohs 2 tall snatch
3 x eb
2 muscle snatch 2 power snatch 1 ohs
1 x 50%
2 x 60%
Emom 6'
Min A - 1 sn deadlift 2 hang squat snatch 70%
Min B - 2 squat snatch 70%
Emom 6'
Min A - 1 sn deadlift 2 hang squat snatch 75%
Min B - 2 squat snatch 75%
Muscle snatch tecnico
3 x 3 buffer 1
Snatch pull stop 1' above knee
3 x 3 90%
Snatch deadlift
3 x 3 100%
Power jerk stop 1" Dip/receiving position
4 x 2 60-70% jerk
PRE SEASON
Snatch
2 muscle snatch into ohs 2 tall snatch
3 x eb
2 muscle snatch 2 power snatch 1 ohs
1 x 50%
2 x 60%
Emom 6'
Min A - 1 sn deadlift 2 hang squat snatch 70%
Min B - 2 squat snatch 70%
Emom 6'
Min A - 1 sn deadlift 2 hang squat snatch 75%
Min B - 2 squat snatch 75%
Every 3 min x 4
afap
30/25 pull up
9 hang power clean 70 /50
IN SEASON
0:00-16:00
Every 4 min x 4
200m run
25 unbroken pull up
1 clean + 3 jerk 100/70
16:00-26:00
10 min per trovare
3rm power jerk
CLASS PLUS
10 min emom
10-20" dragon flag
WORKOUT OF THE DAY
COMPETITOR
For time:
7 round
300m row
10 burpees over the rower
3 squat clean 100/70kg
CLASS
STRENGTH
In 10 min
trovare 1rm thruster
SKILL
10 min emom
odd: 3 power clean + 3 front squat + 3 push press
even: 3-5 ripetizioni tecniche/di forza di pull up
CONDITIONING: Maxi Fran, team wod
For time:
63-45-27 ripetizioni I go you go
thruster 42,5/30
pull up
Time cap: 13 min
ENDURANCE
400m run
63-45-27-9 ripetizioni di
med ball thruster
cal row
400m run
EXTRA
BODY ARMOR
8 min emom
odd: amrap empty barbell curl
even: 60" plank
MOBILITY
21’40’’