BM Program

Back squat

Resting Pause ATG Back Squat

2 second pause bottom

preferibilmente senza scarpe wl e cintura

1 x 6 60%

1 x 4 70%

1 x 2 75%

4 x 2 75-80% circa

Press

1 x 7 70%

1 x 5 75%

1 x 3 80%

1 x 1 85%

1 x 7 75%

1 x 5 80%

1 x 3 85%

1 x 1 90%

Deadlift

1 x 5 50%

1 x 5 60%

1 x 5 70%

1 x 5 75%

5 x 5 80%

Bench press

1 x 8 50%

1 x 8 60%

4 x 8 65%

15 min amrap (for quality)

6/8 strict/kipping ring dip

6/8 strict toes to bar

10 min

pratica su handstand/handstand walk

10 round

1'30" on, 1'30" off

max cal row