BM Program

Ultima settimana del ciclo, cercare di mantenere lo stesso risultato di settimana scorsa

8 round

2' on, 1'30" off

max cal row

Back squat

Back squat

1 x 6 60%

1 x 4 70%

1 x 2 75%

8 x 2 80% rest 90”

Back squat jump

3 x 5 50%

Deadlift

Deadlift

1 x 4 50%

1 x 4 60%

1 x 4 70%

1 x 4 80%

4 x 2 85%

Deadlift stop 1” below knee

3 x 3 75-80%

Press

1 x 6 60%

1 x 6 65%

1 x 4 70%

1 x 4 75%

1 x 4 80%

Find 4RM of the day

Weighted parallel dip

6 x 6-8, buffer 0

Bent Over Row

6 x 6, buffer 2

GYMNASTIC

8 round

• 2-4 muscle up / 5-6 ball up / 5-6 strict toes to bar

• 3-4 strict weighted ring dip

  
  

6 round

max ub toes to bar

max ub ring dip