BM Program

PROGRAM

WORKOUT OF THE DAY

COMPETITOR

MURPH PREP.

For time:

4 round, con vest 10/5 kg

800m run

40 push up

60 air squat

CLASS

STRENGTH

In 12 min

6 x 6 front squat (from the ground)

SKILL

In 12 min

6 x 3 power clean + 3 hang squat clean

CONDITIONING

12 min amrap

5+5 wall ball

5+5 kb swing 24/16

F**K THE WEAKNESS

prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

WEIGHTLIFTING

Clean & jerk

2 muscle clean 2 paused (dip) jerk 2 jerk

3 x eb

1 power clean 3 paused jerk

1 x 50%

1 x 60%

1 x 70%

3 x 75%

1 squat clean 2 jerk

1 x 80%

2 x 85%

hang squat clean

1 x 2 70%

1 x 2 75%

4 x 2 @90% of week 2

clean pull

4 x 4 100%

STRENGTH

Push press

1 x 7 65%

1 x 5 75%

1 x 3 85%

1 x 1 90%

1 x 1 95%

1 x 2 90%

1 x 4 85%

Back squat

1 x 6 60%

1 x 6 70%

1 x 4 80%

4 x 4 90% 4RM week 3

Deadlift

emom 4’ - 4 deadlift 70%

emom 4’ - 3 deadlift 75%

emom 2’ - 2 deadlift 80%