BM Program

STRENGTH

Back squat

1 x 5 75%

1 x 3 85%

1 x 1 90%

1 x max reps 95%

2 x 6 70%

Deadlift

1 x 5 75%

1 x 3 85%

1 x 1 90%

1 x max reps 95%

2 x 6 70%

Press

emom 12

Min A - 3 press 80-83% (buffer 1)

Min B - 6 push press esplosivi (stesso carico del press)

STAMINA

6 min amrap

dumbbell bench press 2x25/2x17,5

BODY ARMOR

every 45" x 20 (5 round, 15 min)

• 10-12 Single arm dumbbell bent over row sx

• 10-12 Single arm dumbbell bent over row dx

• 10-12 Single arm dumbbell push press sx

• 10-12 Single arm dumbbell push press dx
  

15 min di lavoro tecnico su

• muscle up

• skin the cat

• ring dip

15 min di lavoro tecnico su

• handstand walk

• butterfly/kipping pull up

5 round

4'00" on 2'45" off

400m run

max cal air bike

Cercare di mantenere un ritmo costante.