BM Program

Press wave loading

1 x 7 60%

1 x 5 70%

1 x 3 80%

1 x 7 65%

1 x 5 75%

1 x 3 85%

5 dumbbell front raise 5 lateral raises 5 rear fly

4 x buffer 2

Ghd sit up

4 x 10-12

Press wave loading

1 x 7 60%

1 x 5 70%

1 x 3 80%

1 x 7 65%

1 x 5 75%

1 x 3 85%

tuck hip to bar

6 x 5-10

top half toes to bar

6 x 3-6

7 round (medium pace)

3 heavy back squat (buffer 1/2)

5 push press, buffer 1

1 min rest

8 min emom

2 front squat from rack, buffer 2

directly into max unbroken toes to bar

Strict handstand push up

6 x 5-7

Utilizzare un deficit oppure un rialzo per rimanere nel range indicato

5 dumbbell front raise 5 lateral raises 5 rear fly

4 x buffer 2 (usare carichi differenti)