BM Program

STRENGTH

Press

1 x 7 70%

1 x 5 80%

1 x 3 85%

1 x 1 90%

1 x 7 75%

1 x 5 85%

1 x 3 90%

1 x 1 95%

BARBELL & GYMNASTIC CONDITIONING

4 set afap (cercare di eseguire ogni set il più velocemente possibile senza pensare al tempo complessivo)

12 deadlift

12 chest to bar

9 hang power clean

9 bar muscle up

6 shoulder to overhead

6 ring muscle up

Rest 3 min tra i set

Barbell:

set 1: 50/35 kg

set 2: 60/40 kg

set 3: 70/45 kg

set 4: 80/55 kg

CONDITIONING

for time:

33-27-21-15-9

calorie air bike

bar facing burpee

CONDITIONING

6 set

2 min on, 2 min off

• odd: 7 hang power snatch 60/40 + max dumbbell thruster 2x15/2x10

• even: 7 strict handstand push up + max cal row

Score: rep thruster + cal row