BM Program

Ogni 2 min x 16 (4 round, 32 min)

• max cal row

• max burpee

• max cal air bike

• rest

STRENGTH

Deadlift

Schema cluster (4+4)

Eseguire 4 rep, 20-30” pausa poi 4 rep = 1 set

recupero lungo tra i set cluster (2‘30-3’)

3 set cluster (4+4) 75%

Back squat

back squat volume training

1 x 8 50%

8 x 8 60%

Rest 2 min tra i set

Press

1 x 5 60%

1 x 5 70%

1 x 3 80%

al 85% completare 9 ripetizioni in meno set possibili,

evitare eccessivo lavoro a cedimento.

Weighted parallel dip

8 x 8, buffer 2

2 min rest

Opzione 1

12 min emom

odd: max muscle up / strict pull up

even: 10 plyo box jump

12 min

odd: max toes to bar

even: 5 box jump, massima altezza

Opzione 2

6 set

max strict ring dip

rest 90"

4 set

max ub* kipping ring dip

rest 90"

6 round

1 min on. 1 min off

max ghd sit up