BM Program

STRENGTH

Deadlift

one leg kb deadlift

3 x 5/5

Deadlift

1 x 5 60%

1 x 5 70%

1 x 3 75%

every 90” x 2

2 deadlift 80%

every 90” x 4

1 deadlift 85%

GYMNASTIC

every 2' x 5

2-4 skin the cat

every 2' x 5

6-8 side strict toes to bar

directly into max ub alternated single leg toes to bar

ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:

lunedì - venerdì dalle 18:30 alle 20:30

Sabato dalle 10:00 alle 13:00

Back squat

1 x 6 50%

1 x 6 60%

1 x 4 70%

6 x 4 80%

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

STRENGTH

Back squat

1 x 6 50%

1 x 6 60%

1 x 4 70%

6 x 4 80%

Deadlift

1 x 5 60%

1 x 5 70%

1 x 3 75%

every 90” x 2

2 deadlift 80%

every 90” x 4

1 deadlift 85%

Press

every 90” x 5

4 press 80%

every 90” x 5

4 press 85%

Bench Press

every 90” x 6

6 bench press 70%

BODY ARMOR

every 45" x 10 (5 round)

• 14-16 Single arm dumbbell bent over row sx

• 14-16 Single arm dumbbell bent over row dx

every 45" x 10 (5 round)

• 14-16 Single arm dumbbell press sx

• 14-16 Single arm dumbbell press dx