BM Program

WEIGHTLIFTING

2 press from split 2 jerk 2 tall clean

x 4 empty bar

1 power clean 3 paused jerk (dip)

1 x 50%

1 x 60%

1 power clean 2 paused jerk

1 x 70%

2 x 75%

1 squat clean 2 jerk

1 x 80%

3 x 85%

1 clean deadlift 2 hang squat clean 1 push press 2 jerk

Find max load max 5 sets, start form 60%

Front squat

1 x 6 50%

1 x 6 60%

1 x 4 70%

1 x 2 80%

3 x 2 85%

Front squat 1+½ - dopo ogni set 3 box jump max height

3 x 2 75-80%

every 2' x 6

max unbroken pull up