BM Program

Deadlift

1 x 5 50%

1 x 5 60%

every 90” x 6

6 reps 70%

Press

3 press 3 push press

3 x 80% press

2 press 3 push press

3 x 85% press

1 press 3 push press

3 x 90% press

Back squat

recupero 60”, massima accelerazione dalla buca

1 x 5 60%

1 x 3 70%

7 x 3 75%

Barbell bent over row

5 x 12/15

90" rest

Dumbbell bench press

5 x 12/15

90" rest

Parte A

5 superset

5 hips to bar/ring

10 hollow body rock

8 set

2-5 muscle up / strict pull up

Parte B

15 min

• Handstand walk practice

• Handstand push up practice

5 round

500/400m row

400m run

2 min rest