BM Program

Sots press

3 x 4 empty barbell

2 snatch balance + 3 ohs

1 x 50% snatch

1 x 60%

1 x 70%

1 x 80%

1 snatch balance 2 ohs

1 x 90%

1 x 95%

Back squat pausa 2" bottom position

1 x 5 50%

1 x 5 60%

1 x 3 70%

1 x 3 75%

Find 3RM 2" bottom (uscita fluida dalla buca)

Strict ring muscle up work

5 set

• opzione 1: 1-3 strict ring muscle up, con aiuto di elastici o Gymnastic Forza

• opzione 2: 3-4 ring muscle up con eccentrica lenta

• opzione 3: 3 false grip ring chest to bar + 3 transizione lente agli anelli bassi

Back squat

1 x 5 50%

1 x 5 60%

1 x 3 70%

1 x 3 75%

Find 3RM

(post conditioning)

5 min amrap

strict Cindy, con vest

directly into

5 min amrap

Cindy (normale), con vest

directly into

5 min amrap

strict Cindy, senza vest

4 superset

6 hang power clean (as heavy as possible)

6m handstand walk

1 min rest

4 set

6 min amrap cal row

3 min rest