BM Program

Back squat

Back squat eccentrica veloce

1 x 5 70%

1 x 3 80%

5 x 3 85%

Deadlift

deadlift

1 x 5 50%

1 x 5 60%

1 x 5 70%

every 90” x 6

5 deadlift 75%

Press

Press

1 x 5 50%

1 x 5 60%

1 x 5 70%

every 90” x 5

5 press 75%

BODY ARMOR

Every 2' x 5

12-10 dumbbell bench press

Bent over row

5 x 10, buffer 2

Parte A

In 12 min

8 set

2-4 skin the cat + 10" ring L-sit

Parte B

In 15 min

Opzione 1

Pratica su muscle up / strict pull up

Opzione 2

Pratica su handstand walk / handstand push up

Opzione 3

Pratica su ring dip

Heavy Stroke Series

5 round (28 min)

Rowing...

1'30": 15-20 s/m max effort

2'30": 25-30 s/m medium pace

2'00": rest