BM Program

Back squat

Resting Pause ATG Back Squat

2 second pause bottom

preferibilmente senza scarpe wl e cintura

1 x 6 50%

1 x 6 60%

4 x 6 60-65%

Deadlift

1 x 5 50%

1 x 5 60%

5 x 5 70%

3 x 3 65% stop 1” below knee

Press

1 x 10 50%

1 x 8 60%

1 x 6 65%

1 x 4 70%

1 x 10 55%

1 x 8 65%

1 x 6 70%

1 x 4 75%

BODY ARMOR

Row

5 superset

8-10 heavy ring row

10-12 heavy double dumbbell hang muscle clean

1 min rest

Bench press & core

6 superset

8-8-6-6-4-4 bench press (carico a salire)

60" plank

60" rest

Opzione 1

(per chi si allena anche domani)

10 min emom

odd: max ub chest to wall handstand push up [strict handstand push up]

even: 15 box jump over (focus su pliometria)

10 min emom

odd: handstand walk

even: 5 high box jump 100/75

Opzione 2

(per chi non si allena domani)

In 9 min

6 x 3 weighted strict pull up / muscle up

Not for time:

4 round

400m run

15-25 pull up

15 round

1'00" on, 1'00" off

max cal air bike