BM Program

AEROBIC CAPACITY & SKILLS

32’ emom

A - bike erg (medium pace)

B - crossover / double crossover (practice)

C - 200m med ball run

D - rest

WEIGHTLIFTING TECHNIQUE

sots press snatch grip

3 x 5 eb

2 muscle snatch 2 hip squat snatch

2 x eb

2 x 40%

power snatch stop 1” receiving pos (half squat) into ohs 1" bottom

1 x 3 50%

1 x 3 60%

2 x 3 65%

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 6 50%

1 x 6 60%

1 x 4 70%

1 x 2 80%

1 x 4 75%

1 x 2 85%

1 x 4 80%

1 x 2 90%

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

WEIGHTLIFTING

Snatch

sots press snatch grip

3 x 5 eb

2 muscle snatch 2 hip squat snatch

2 x eb

2 x 40%

power snatch stop 1” receiving pos (half squat)

1 x 3 50%

1 x 3 60%

2 x 3 65%

Complex

1 snatch pull 2 hang squat snatch 2 back thruster

1 x 70%

Find max load in 4 sets

floating squat snatch

3 x 3 60-70%

snatch pull 2 stop

2 x 3 90%

2 x 3 100%