BM Program

1 muscle clean into squat 2 push press 3 jerk

3 x empty bar

1 power clean 1 squat clean 2 jerk

1 x 50%

1 x 60%

2 x 70%

Clean and jerk

1 x 1 75%

1 x 1 80%

1 x 1 85%

1 x 1 90%

1 X 1 95%

Power clean stop 1” receiving pos (half squat)

4 x 2 buffer 1 (75-80%clean)

Front squat

1 x 5 60%

1 x 4 70%

1 x 3 80%

1 x 2 85%

1 x 1 90%

Find 1 RM of the day

4 x 1 min on 1 min off

amrap push jerk 60/40 (from the ground)

Power clean, 1 min rest tra un set e l'altro, 6 min di tempo per trovare il massimale

1 x 5 60%

1 x 4 70%

1 x 3 80%

1 x 2 85%

1 x 1 90%

Find 1 RM of the day

Front squat, 1 min rest tra un set e l'altro, 6 min di tempo per trovare il massimale

1 x 5 60%

1 x 4 70%

1 x 3 80%

1 x 2 85%

1 x 1 90%

Find 1 RM of the day

10 min di pratica su handstand walk

10 min work on triple under

5 superset

6 Cyclist squat 1210 tempo

6 slow barbell rollout