BM Program

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Coach

BMProgram

PROGRAMS

PRE SEASON

Back squat 1 x 8 50% 1 x 8 60% 1 x 6 70% 5 x 4 80%

1 x 10 50%

IN SEASON

front squat

1 x 8 50%

1 x 8 60%

1 x 6 70%

COMPETITOR

For time:

3 round

500/400 m row

20 parallette handstand push up

M: disco da 20 + dumbbell da 20kg

W: disco da 15 + dumbbell da 20kg

CLASS

STRENGTH

in a 12 min window

Deadlift

1 x 6 50%

1 x 6 60%

1 x 4 65%

1 x 3 75%

3 x 3 85%

SKILL

12 min emom

odd: 4 deadlift 2" stop al ginocchio

even: 4 eccentric dip

CONDITIONING

for time,

15-14-13-12-11-10-9-8... deadlift 100/70

1-2-3-4-5-6-7-8-9-10... ring dip / parallel dip / box dip

time cap 12 min

CORE

every 30” x 10

max time parallette L-sit

MOBILITY

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