BM Program

every 5 min x 6

afap

18/14 cal air bike

15 wall ball

10 devil press 2x15/2x10

Back squat

1 x 7 50%

1 x 7 60%

1 x 5 70%

1 x 5 80%

Arrivare a 5RM tecnico

Annotare il carico per le sett successive

Deadlift

6 x 3 80%

recupero 90”

Press

Press 1”stop a ½ della eccentrica

1 x 5 50%

1 x 3 60%

3 x 3 65-70%

Press esplosivo

3 x 3 75%

Bent over row

every 1'30" x 6

6-8 rep, buffer 2

Bench press

every 1'30" x 6

6-8 rep, buffer 2

Parte A

15 min amrap

2-3 muscle up / chest to bar /pull up

10 hollow v-up

oppure...

In 15 min

10 superset

3-6 strict toes to bar

directly into max ub toes to bar

Parte B

Per chi non si allena venerdì...

In 12 min

6 x 3 deficit strict handstand push up (max height)

Oppure...

12 min practice

Handstand / handstand walk practice