BM Program

STRENGTH & GYMNASTIC

every 3' x 5

3 weighted parallel dip 1" stop

6 tempo hip thrust 113 (1" eccentrica, 1" iso, 3" concentrica)

every 3' x 5

6 bench press 60%

6dx/6sx weighted pistol squat

Back squat pausa 2" bottom position

1 x 4 50%

1 x 4 60%

1 x 2 70%

1 x 2 75%

Find 2RM 2" bottom (uscita fluida dalla buca)

kettlebell single arm row

5 x 8-10