BM Program

for time:

8 round

20/16 cal row

20/16 cal air bike

1' rest tra i set

Back squat

Schema cluster (4+4)

Esegui 4 rep, 20-30” pausa poi 4 altre rep = 1 set

recupero lungo tra i set cluster (2‘30-3’)

3 set (4+4) 75%

2 kettlebell front rack cyclist squat

3 x 5 buffer 2

Deadlift

emom 4’

4 deadlift 75%

1 min rest

emom 4’

2 deadlift 80%

1 min rest

emom 4’

1 deadlift 85%

40 heavy russian swing

(½ bodyweight)

dividi senza arrivare a cedimento

Pendlay row

6 x 6 buffer 1

Press

Completare 30 reps al 70%

Eseguire meno set possibili mantenendo un movimento fluido.

Non arrivare a completo cedimento e recuperare circa 90” tra i set.

Weighted parallel dip

6 x 4-6, buffer 0

25 min amrap (for quality)

• 1 rope climb* / 1 legless rope climb* / 3-4 strict toes to bar

• max ub kipping toes to bar

• 10-15 ghd sit up

• 5-10m handstand walk

*per chi si allena anche sabato concentrarsi sugli strict toes to bar