BM Program

For Time:

3 round

50/40 cal row

24/18 cal air bike

20 line facing burpee

20/16 cal air bike

15 line facing burpee

16/12 cal air bike

10 line facing burpee

Rest 3’ tra i set

Back squat

Schema cluster (3+3)

Esegui 3 rep, 20-30” di pausa poi altre 3 rep = 1 set

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

3 set cluster (3+3) 80%

Deadlift

deadlift wave loading

1 x 5 60%

1 x 4 70%

1 x 3 75%

1 x 2 80%

1 x 1 85%

1 x 5 63%

1 x 4 73%

1 x 3 78%

1 x 2 83%

1 x 1 88%

Press

Completare 24 rep al’80%

Eseguire meno set possibili mantenendo un movimento fluido

Non arrivare a completo cedimento e recuperare 90” tra i set

Pendlay row

5 x 5, buffer 1

Weighted parallel dip

6 x 3-5, buffer 0

12 min emom

odd: 3-5 handstand push up (wall facing/strict/kipping)

even: 10-15 hollow v-up

15 min di pratica su

Freestanding handstand / handstand walk

Per chi non si fosse allenato martedì...

10 min emom

odd: 1-3 bar muscle up / 1-3 ring muscle up / 3-6 strict pull up

even: 6-10 hollow push up

12 min emom

odd: max ub bar muscle up / chest to bar / pull up

even: max ub toes to bar / knee to elbow