BM Program

STRENGTH

Deadlift

1 x 5 50%

1 x 5 70%

1 x 3 75%

1 x 3 80%

8 x 2 83%

Rest 90” tra i set

GYMNASTIC

4 set

1-5 weighted ring muscle up

Rest 2 min tra i set

8 min emom

max unbroken ring muscle up

CONDITIONING

For time:

10 round

10 deadlift 80/55

15 toes to bar

30 double under

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

WEIGHTLIFTING

Beginner - Clean & Jerk

Clean & Jerk 1RM

2 x 3 50%

2 x 3 60%

2 x 2 70%

2 x 80%

1 x 85%

Find 1 RM max 3 reps

Clean & Jerk

3 x 3 75% of 1 RM

Clean Pull

3 x 3 90% of 1 RM

Advance - Clean & Jerk

Clean & Jerk 1RM

2 x 3 50%

2 x 3 60%

2 x 2 70%

2 x 80%

1 x 85%

Find 1 RM max 3 reps

Clean & Jerk

3 x 80% of 1 RM

Clean Pull

4 x 3 @ 100%

Barbell Squat Jump

3 x 5 EB

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

Strict toes to bar

6 x 5-8

rest 90"

STRENGTH

In 18 min, back squat

onda 1, buffer 3

5-3-1 ripetizioni

onda 2, buffer 1-2

5-3-1 ripetizioni

onda 3, buffer 0-1

5-3-1 ripetizioni

In 6 min

Set up per il conditioning

SKILL

In 18 min

2 set di ramping

8dx/8sx single arm dumbbell press

2 power clean + 2 squat clean + 2 front squat

6 set

6-8dx/6-8sx single arm dumbbell press

1 power clean + 1 squat clean + 4 front squat

In 6 min

Set up per il conditioning

CONDITIONING

For time:

30 cluster 60/40

Time cap: 8 min