BM Program

SPORT SPECIFIC STRENGTH

A) find 3rm:

clean tng

B) find 1rm:

front squat (da rack)

GYMNASTIC CONDITIONING

4 superset

max ub toes to bar

directly into...

5 high box jump 100/75 (usare box morbidi)

2 min rest

Back Squat

1 x 7 65%

1 x 5 75%

1 x 3 80 %

1 x 1 85%

1 x 5 75%

1 x 3 80 %

1 x 1 85%

1 x 5 75%

1 x 3 80 %

1 x 1 85%

emom 15', 30" dx, 30" sx

1. med ball rotation throw 12/9kg

2. sledgehammer

3. sideplank