WEIGHTLIFTING/STRENGTH WORKOUT WEEK 5 | 2023
>MONDAY 30/01 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION Every 2’ x 4s: Snatch (con fermo sopra il ginocchio) + Snatch (@70-75%) B - SECONDARY WEIGHTLIFTING SESSION EVERY 2’ x 5s: Power Clean + Clean + Jerk
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 4 | 2023
>MONDAY 23/01 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSIONEvery 2’ x 4s: 2 Hang Snatch (@80-85%) B - SECONDARY WEIGHTLIFTING SESSIONEvery 2’ x 5s: Power Clean + Clean + Jerk (@75%) >TUESDAY 24/01 WEIGHTLIFTING CLASS 5’ Warm up and Mobility 10’ Tecnica Snatch A -
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 3 | 2023
>MONDAY 16/01 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSIONEvery 2’ x 4s: 2 Hang Snatch (@80%) B - SECONDARY WEIGHTLIFTING SESSION Every 2’ x 5s: Power Clean + Clean + Jerk (@75-80%) >TUESDAY 17/01 WEIGHTLIFTING CLASS 5’ Warm up and Mobility 10’ Tecnica
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 2 | 2023
>MONDAY 09/01 WEIGHTLIFTING CLASS 5’ Warm up and MobilityA- PRIMARY WEIGHTLIFTING SESSION• Every 2’ x 4s: 2 Hang Snatch (@75-80%)B - SECONDARY WEIGHTLIFTING SESSION• EVERY 2’ x 5s: 2 Power Clean + Jerk (@75%) >TUESDAY 10/01 WEIGHTLIFTING CLASS 5’ Warm up and MobilityA - PRIMARY
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 51 | 2022
>MONDAY 19/12 WEIGHTLIFTING CLASS 5’ Warm up and MobilityA- PRIMARY WEIGHTLIFTING SESSION• 3s: Snatch con fermo SOTTO il ginocchio + Snatch @50%• 1s: Snatch (@80%)• 1s: Snatch (@85%)• 1s: Snatch (@90%)• 1s: Snatch (@93%)• 1s: Snatch (@97%)• 1s: Snatch (@100%+)B - SECONDARY
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 50 | 2022
>MONDAY 12/12 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION 3s: Snatch con fermo SOTTO il ginocchio + Snatch @50% 1s: Snatch (@80%)1s: Snatch (@85%)1s: Snatch (@90%) 1s: Snatch (@93%) B - SECONDARY WEIGHTLIFTING SESSION EVERY 2’ x
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 49 | 2022
>MONDAY 05/12 WEIGHTLIFTING CLASS 5’ Warm up and MobilityA- PRIMARY WEIGHTLIFTING SESSION• 3s: Snatch con fermo sopra il ginocchio + Snatch @50%• 4-5s: 2 Snatch (@80+%)B - SECONDARY WEIGHTLIFTING SESSION• EVERY 2’ x 5s: 2 Clean (@75-80%) STRENGTH CLASS 15’ warm up e tecnica
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 48 | 2022
>MONDAY 28/11 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION 3s: Snatch BTK + Snatch @50% 4-5s: 2 Snatch (@80%) B - SECONDARY WEIGHTLIFTING SESSION EVERY 2’ x 5s: 2 Clean (@75-80%) STRENGTH CLASS 15’ Warm Up e Tecnica
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 47 | 2022
>MONDAY 21/11 WEIGHTLIFTING CLASS 5’ Warm up and MobilityA- PRIMARY WEIGHTLIFTING SESSION• 3s: Snatch deadlift BTK + 2 Snatch BTK @40%• 5s: 2 Snatch BTK (FASCE - @70% in poi)B - SECONDARY WEIGHTLIFTING SESSION• EVERY 2’ x 5s: 2 Clean (@75-80%) STRENGTH CLASS 15’
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 46 | 2022
>MONDAY 14/11 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION 3s: 3 Hang Snatch @40% 5s: 3 Snatch BTK fermo sopra il ginocchio (FASCE - @65% in poi) B - SECONDARY WEIGHTLIFTING SESSION 5s: 2 Clean (@75-80%) STRENGTH
