SETTIMANA N⁰ 4

TIRATA
Isometrie
FRONT LEVER PLANCHE
F.L. ful con lup
F.L. ful con lup 6sec x3 el-sit to tuck Planche 3sec x3 F.L. one leg
el-sit F.L. pull up 6x4 V-push up rialzati 6x4 adv.F.l.
ice-cream maker F.L. adv blc.2sec3x3 lean planche push up 6x4 arch body
adv. F.L. raises 3x4 Dip 10x4
Pull up 7x5 dip bar 7x4

TIRATA SPINTA
F.L. full negativ. to adv. 3x3 HS push up 3x4
F.L. one leg 5sec x3 alzate frontali 4kgx6x3
old tuck F.L.+tuck F.L. 5sec x3 Push up con Lup 10x4
F.L. tuck pull up 7x4 Diamond push up 10x5
Chin up 7x5 pike push up 7x3

RECUPERO: 1.00
 ESERCIZI
TIRATA SPINTA
Dinamiche Isometrie Dinamiche
F.L. one leg raises el-sit to tuck Planche HS push up
F.L. full negativ. to adv. tuck Planche Negativa tuck P.P.U.
F.L. full reises con lup adv. Planche con Lup alzate frontali
Mascol up Push up con Lup
old tuck F.L.+tuck F.L. dip zavorrati
el-sit F.L. pull up lean planche push up
ice-cream maker F.L. adv V-push up rialzati
trazioni esplosive dip bar
F.L. tuck pull up pike push up
adv. F.L. raises Diamond push up
Pull up Dip
Chin up
 ESERCIZI
TIRATA SPINTA
Isometrie Dinamiche Isometrie Dinamiche
F.L. ful con lup F.L. one leg raises el-sit to tuck Planche HS push up
F.L. one leg F.L. full negativ. to adv. tuck Planche Negativa tuck P.P.U.
adv.F.l. F.L. full reises con lup adv. Planche con Lup alzate frontali
arch body Mascol up Push up con Lup
old tuck F.L.+tuck F.L. dip zavorrati
el-sit F.L. pull up lean planche push up
ice-cream maker F.L. adv V-push up rialzati
trazioni esplosive dip bar
F.L. tuck pull up pike push up
adv. F.L. raises Diamond push up
Pull up Dip
Chin up