BM Program

Deadlift 3" fino al ginocchio

1 x 4 50%

1 x 4 60%

1 x 4 75%

Deficit 4cm deadlift

1 x 4 70%

4 x 4 buffer 1

Ring push up 4110 tempo (concentrica esplosiva)

5 x 6-8

Pallof press

4 x 8 buffer 1

Deadlift 3" fino al ginocchio

1 x 4 50%

1 x 4 60%

1 x 4 75%

Deficit 4cm deadlift

1 x 4 70%

4 x 4 buffer 1

(post conditioning)

5 superset

15 ghd hip extension

max unbroken strict parallel dip (sempre al ghd)

(post conditioning)

14 min amrap, medium pace

16/12 ring dip

4 deadlift 80%

Back squat

1 x 5 75%

1 x 3 80%

1 x 1 85%

1 x 5 75%

1 x 3 80%

1 x 1 85%

Side plank

6 x 30" dx / 30" sx