BM Program

WEIGHTLIFTING

Clean & jerk

2 muscle clean 2 paused jerk 1 jerk

3 x empty bb

1 power clean 3 paused jerk (dip pause, catch pause)

1 x 50%

1 x 60%

1 power clean 2 paused jerk

1 x 70%

1 x 75%

FIND Heavy load max 4 sets

1 squat clean 2 jerk

1 x 70%

1 x 75%

2 x 80%

3 squat clean 1 jerk

3 x 75%

paused above knee squat clean

1 x 3 50%

1 x 3 60%

1 x 3 70%

1 x 2 80%

2 x 1 85%

STRENGTH & GYMNASTIC

4 superset

7-5-3-3-3 ripetizioni di

front squat*

strict deficit handstand push up

*front squat

7 60%

5 70%

3 80%

3 85%

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

Deadlift

1 x 6 65%

1 x 4 70%

1 x 9 70%

1 x 6 70%

1 x Max tecnico 80% (esaurimento tecnico)

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

WEIGHTLIFTING

Clean & jerk

2 muscle clean 2 paused jerk 1 jerk

3 x empty bb

1 power clean 3 paused jerk (dip pause, catch pause)

1 x 50%

1 x 60%

1 power clean 2 paused jerk

1 x 70%

1 x 75%

FIND Heavy load max 4 sets

1 squat clean 2 jerk

1 x 70%

1 x 75%

2 x 80%

3 squat clean 1 jerk

3 x 75%

paused above knee squat clean

1 x 3 50%

1 x 3 60%

1 x 3 70%

1 x 2 80%

2 x 1 85%