BM Program

For time:

500/400m row x 10

1 min rest tra i set

Back squat

1 x 8 50%

1 x 8 60%

1 x 6 65%

arrivare a 6RM tecnico

Deadlift

deficit 4cm deadlift

1 x 4 50%

1 x 4 60%

1 x 4 65%

1 x 4 70%

deadlift

4 x 4 80%

Press

1 x 10 50%

1 x 8 60%

1 x 6 70%

1 x 4 80%

1 x 2 85% 1 x 10 50%

1 x 8 60%

1 x 6 70%

1 x 4 80%

1 x 2 85%

Pendlay row

6 x 6, buffer 2

Parte 1

Un blocco a scelta tra:

• In 12 min, 8 x 3 deficit kipping handstand push up, buffer 1

• In 12 min, 8 x 3 weighted rind dip, stop 1" al parallelo

Parte 2

Un blocco a scelta tra:

• In 12 min, 8 x 1-3 muscle up

• In 12 min, lavoro tecnico su butterfly pull up

• every 1'30" x 8, 3-6 tuck toes to bar