BM Program

Push press

1 x 7 60%

1 x 5 70%

1 x 3 80%

1 x 1 85%

1 x 1 90%

1 x 3 85%

1 x 5 80%

1 x 7 75%

Deadlift

1 x 5 65%

1 x 5 75%

1 x 3 80%

1 x 1 85%

1 x 1 90%

1 x 1 95%

Back squat

1 x 7 60%

1 x 5 70%

5 x 5 90% 5RM week 1

Opzione A

20' lavoro tecnico su handstand walk / freestanding

every 1'30" x 6

4-8 ring dip (strict/kipping)

Opzione B

every 2' x 8

1-4 muscle up

every 2' x 6

4-6 strict toes to bar

every 2' x 6

max ub toes to bar