BM Program

WEIGHTLIFTING

Clean & jerk

2 tall power clean 2 tall sq clean 2 jerk from split

3 x empty barbell

1 power clean 3 paused jerk (dip)

1 x 60%

1 x 70%

3 x 75%

1 squat clean 2 jerk

2 x 80%

2 squat clean 1 jerk

2 x 83%

1 squat clean 1 jerk

2 x 85%

Squat clean stop 1” above knee

3 x 3 60%

CONDITIONING

32 min emom

• 15/12 cal ski erg

• max alternating pistol squat

• 15/12 cal bike erg

• max meters handstand walk

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

STRENGTH

Back squat

1 x 5 60%

1 x 5 70%

1 x 3 80%

1 x 2 85%

1 x 1 90%

1 x 1 95%

Find 1RM del giorno

back squat 3110 tempo

2 x 4 75%

Deadlift

Deadlift

1 x 5 50%

1 x 5 70%

10 x 3 75%

Rest 1 min tra i set

Press

1 x 8 65%

1 x 6 75%

1 x 4 80%

1 x 2 85%

1 x 8 70%

1 x 6 80%

1 x 4 85%

1 x 2 90%

Bench press

1 x 8 65%

1 x 6 75%

1 x 4 80%

1 x 2 85%

1 x 8 70%

1 x 6 80%

1 x 4 85%

1 x 2 90%

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

Bridge floor press

6 x 6-8

Rest 1 min

CONDITIONING

0:00 - 6:00

For time (score A)

3 round

15 pull up

7 hang squat clean 50/35

6:00 - 12:00

For time (score B)

3 round

10 chest to bar [15 pull up]

5 squat clean 60/40

12:00 - 18:00

For time (score C)

3 round

5 bar muscle up [10 chest to bar / 15 pull up]

3 front squat 80/55

BODY ARMOR

6 min amrap (for quality)

bent over row 50/35