BM Program

Back squat

Back squat 2110 tempo

6 x 3 80%

back squat jump

3 x 6 30-40% esplosivi

Deadlift

deficit 4cm deadlift

1 x 4 50%

1 x 4 60%

1 x 4 65%

1 x 4 70%

deadlift

1 x 3 80%

3 x 3 85%

Press

1 x 11 50%

1 x 9 60%

1 x 7 70%

1 x 5 80%

1 x 3 85%

1 x 11 50%

1 x 9 60%

1 x 7 70%

1 x 5 80%

1 x 3 85%

GYMNASTIC

Parte A

20 min pratica

Handstand / handstand walk

Parte B

• Opzione 1

10 min pratica

rope climb

• Opzione 2

Ghd hip extension

6 x max

• Opzione 3

Ghd sit up

6 x max

HEAVY STROKE SERIES

5 round (28 min)

Rowing...

1'00": 15-20 s/m max effort

3'00": 25-30 s/m medium pace

2'00": rest