BM Program

Back squat

Back squat 3110 tempo

1 x 5 60%

4 x 5 70%

back squat jump

3 x 6 30-40% esplosivi

Deadlift

deficit 4cm deadlift

1 x 4 50%

1 x 4 60%

1 x 4 65%

1 x 4 70%

deadlift

4 x 4 80%

Press

1 x 10 50%

1 x 8 60%

1 x 6 70%

1 x 4 80%

1 x 2 85%

1 x 10 50%

1 x 8 60%

1 x 6 70%

1 x 4 80%

1 x 2 85%

Bridge floor press

6 x 6, buffer 1

BODY ARMOR

10 min emom

odd: 6-8 Single arm dumbbell bent over row sx

even: 6-8 Single arm dumbbell bent over row dx

10 min emom

odd: 8-10 Single arm dumbbell push press sx

even: 8-10 Single arm dumbbell push press dx

Partre A

15 min di lavoro tecnico su

• muscle up

• butterfly pull up

Parte B

15 min di lavoro tecnico su

• handstand

• handstand walk
  

5 round

4'00" on 2'15" off

400m run

max cal air bike

Cercare di mantenere un ritmo costante.