BM Program

GYMNASTIC

5 superset

1 L-sit rope climb

2-4 legless rope climb

90" rest

Every 90" x 4

max ub bar muscle up

Every 90" x 4

max ub ring muscle up [ring dip]

BODY ARMOR

10 min emom

odd: 6-8 Single arm dumbbell bent over row sx

even: 6-8 Single arm dumbbell bent over row dx

ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:

lunedì - venerdì dalle 18:30 alle 20:30

Sabato dalle 10:00 alle 13:00

15 min di pratica su

handstand walk

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

STRENGTH

Back squat

Back squat 3110 tempo

1 x 5 60%

4 x 5 70%

back squat jump

3 x 6 30-40% esplosivi

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%

Bridge floor press

6 x 6, buffer 1

BODY ARMOR

10 min emom

odd: 6-8 Single arm dumbbell bent over row sx

even: 6-8 Single arm dumbbell bent over row dx

10 min emom

odd: 6-8 Single arm dumbbell push press sx

even: 6-8 Single arm dumbbell push press dx