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%

2 x 65%

1 squat clean 1 front 2 jerk

1 x 70%

2 x 75%

1 squat clean 3 jerk

3 x 75%

paused above knee squat clean

1 x 3 50%

1 x 3 60%

1 x 3 70%

2 x 3 80%

STRENGTH & GYMNASTIC

Every 1'30" x 8

3 front squat 70%

3 ice cream maker

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 9 60%

1 x 4 65%

1 x 9 65%

1 x 6 65%

1 x Max tecnico 75% (esaurimento tecnico)

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

WEIGHTLIFTING

Snatch

1 muscle snatch 2 hip power snatch 2 hip squat snatch

3 x eb

Squat snatch

1 x 3 50%

1 x 3 60%

1 x 3 70%

1 x 3 75%

3 x 3 80%

1 snatch deadlift 3 hang power snatch

1 x 50%

1 x 60%

2 x 65%

1 snatch deadlift 2 hang squat snatch

1 x 70%

1 x 75%

2 x 80%

Snatch pull stop 1”above knee

3 x 3 90% snatch

Snatch pull

4 x 3 100%