BM Program

Back squat

Arriva a 8x RPE9

Deadlift

1 x 6 65%

1 x 4 70% 1 x 9 70%

1 x 6 70%

1 x Max reps tecnico 80% (esaurimento tecnico)

Deadlift 2120 tempo (2” a scendere 2” a salire) 3 x 2 80%

Deadlift

1 x 6 65%

1 x 4 70% 1 x 9 70%

1 x 6 70%

1 x Max reps tecnico 80% (esaurimento tecnico)

Deadlift 2120 tempo (2” a scendere 2” a salire) 3 x 2 80%

5 round afap

20 ghd sit up

15m handstand walk

2 min rest

In 12 min

find 1rm press

8 Pendlay row 8 dumbbell curl 8 rear fly

4 superset