BM Program

WEIGHTLIFTING

Power snatch

Percentuali basate sul'1RM di power snatch

3x3 75-80%

3x2 80-85%

3x1 85-90%

GYMNASTIC CONDITIONING

12 min amrap (for quality)

3+3 bar muscle up

12 push up

30m kettlebell farmer carry 2x32/2x24

CONDITIONING

4 set di 3 min amrap, rest 3 min tra i set

3 dumbbell devil press

6 dumbbell box step over

6 dumbbell devil press

9 dumbbell box step over

amrap cal air bike nel tempo rimanente

Dumbbell: 2x22.5/2x17,5

ACCESSORY

4 set:

10/10 single leg kettlebell romanian deadlift, buffer 4

Rest 90” tra i set

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

WEIGHTLIFTING

Beginner – Clean & Jerk

3 Hang Clean Pull + 3 Power Clean + 3 Jerk Drive + Jerk 3xEB 2x50%

Hang Power Clean + Hang Sqaut Clean + Jerk – 3×(1+1+1) 65–70%

Clean & Jerk – 4×1 70%

Front Squat from Ground – 3×3 70%

Clean Pull – 3×3 85%

Advance – Clean & Jerk

3 Floating Pull + 3 High Hang Clean + 3 Power Jerk 3xEB 2x50%

High Hang Clean + Hang Clean + Jerk – 3×(1+1+1) @75%

Clean & Jerk – 4×1 85%

Front Squat from Ground – 3×3 85%

Clean Pull – 4×3 105%

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

Weighted parallel dip

8 x 2-3, buffer 0

CONDITIONING

24 min, 50" on 10" off

• max cal air bike (1 cal = 1 pt)

• max wall walk (1 rep = 3 pt)

• max jerk (1 rep = 2 pt)

• rest

Rx - 60/40

intermediate / master +40 - 50/35

scaled / master +45 - 40/30

rookie - <60/30