BM Program

WEIGHTLIFTING

Snatch

1 muscle snatch 2 hang power snatch 2 snatch drop

3 x eb

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%

Find max load in 4 sets

Squat snatch

3 x 3 80%

STRENGTH & GYMNASTIC

5 superset

3 snatch pull stop 1”above knee 90% (snatch)

3 chest to wall handstand push up

1 min rest

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

Push press

1 x 7 60%

1 x 5 70%

1 x 3 80%

1 x 1 85%

1 x 1 90%

1 x 3 85%

1 x 5 80%

1 x 7 75%

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

WEIGHTLIFTING

Snatch

1 muscle snatch 2 hang power snatch 2 snatch drop

3 x eb

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%

Find max load in 4 sets

Squat snatch

3 x 3 80%