BM Program

Back squat

Resting Pause ATG Back Squat

2 second pause bottom

preferibilmente senza scarpe wl e cintura

1 x 5 55%

1 x 5 65%

4 x 5 65-70% circa

Press

1 x 5 60%

1 x 5 70%

4 x 5 75%

3 x 3 60% 4110 tempo (discesa 4”)

Deadlift

1 x 6 50 %

1 x 5 60 %

1 x 5 70%

6 x 3 80% 90” rest

Bench press & core

6 superset

6-6-4-4-2-2 bench press (carico a salire)

60" plank

60" rest

Parte A

15 min di pratica su (scegliere una opzione)

• handstand walk

• muscle up

• strict pull up

Parte B

8 min amrap

• ring dip

• kipping/butterfly pull up

• toes to bar

15 round

1'00" on, 1'00" off

max cal row