BM Program

5Km Row Program: settimana 3

7 x 700m, 1 min di recupero attivo*

Back squat

5 x 70%

4 x 75%

3 x 80%

2 x 85%

6 x 70%

5 x 75%

4 x 80%

3 x 85%

Deadlift

deficit 4cm deadlift

1 x 4 50%

1 x 4 60%

1 x 4 65%

1 x 4 70%

deadlift

1 x 2 80%

1 x 2 85%

2 x 2 90%

Press

1 x 10 55%

1 x 8 65%

1 x 6 75%

1 x 4 85%

1 x 2 90%

1 x 10 55%

1 x 8 65%

1 x 6 75%

1 x 4 85%

1 x 2 90%

Parte A

Lavoro tecnico su

• muscle up

• pull up

Parte B

Lavoro tecnico su

• handstand walk

• handstand