BM Program

Back squat

Resting Pause ATG Back Squat

2" pause bottom

preferibilmente senza scarpe wl e cintura

1 x 5 55%

1 x 5 65%

4 x 5 65-70% circa

Deadlift

1 x 5 60 %

1 x 5 70%

6 x 3 80% 90” rest

Press

1 x 5 60%

1 x 5 70%

4 x 5 75%

3 x 3 60% 4110 tempo (discesa 4”)

Bench press

1 x 8 50%

1 x 8 60%

5 x 7 68%

Opzione 1

(per chi non si allena domani)

24 min emom

• muscle up / pull up (strict o kipping)

• handstand walk

• rest

Opzione 2

24 min emom

• 4-6 handstand push up (strict, kipping, chest to wall)

• 4-6 strict (weighted) parallel dip

• max ghd sit up

8 round

1'45" on, 1'45" off

max cal row