WEIGHTLIFTING/STRENGTH WORKOUT WEEK 23 | 2023
>MONDAY 05/06 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION4s: 2 Hang Snatch (@80%) B - SECONDARY WEIGHTLIFTING SESSIONEVERY 2’ x 4s: 2x (Power Clean + Push Jerk) (@75%) C - STRENGTH SESSION (3a sett)5s: 3-4 reps – Clean Deadlift (fermo sopra
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 22 | 2023
>MONDAY 29/05 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION• 3s: 3 Hip Snatch (@50%)• 3s: 2-3 Hang Snatch (@75-80%) B - SECONDARY WEIGHTLIFTING SESSION• EVERY 2’30” x 4s: 2x (Power Clean + Push Jerk) (@75%) C - STRENGTH SESSION (3a sett)•
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 21 | 2023
>MONDAY 22/05 WEIGHTLIFTING CLASS 5’ Warm up and MobilityA- PRIMARY WEIGHTLIFTING SESSION• 3s: 3 Hip Snatch (@50%)• 3s: 3 Hang Snatch (@70-75%)B - SECONDARY WEIGHTLIFTING SESSION• EVERY 2’30” x 4s: 2x (Power Clean + Push Jerk) (@70-75%)C - STRENGTH SESSION (2a sett)•
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 20 | 2023
>MONDAY 15/05 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION3s: 3 Hip Snatch (@50%)3s: 3 Hang Snatch (@70%) B - SECONDARY WEIGHTLIFTING SESSIONEVERY 2’30” x 4s: 2x (Power Clean + Push Jerk) (@70-75%) C - STRENGTH SESSION (1a sett)5s: 3 reps –
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 19 | 2023
>MONDAY 08/05 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION3s: 2 Snatch (fermo sopra il ginocchio @70%) B - SECONDARY WEIGHTLIFTING SESSIONEVERY 2’30” x 4s: 2x (Power Clean + Push Jerk) (@70-75%) C - STRENGTH SESSION5s: 3 reps – Clean Deadlift (@110%
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 18 | 2023
>MONDAY 01/05 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION• 3s: 2 Snatch BTK (@75-80%) B - SECONDARY WEIGHTLIFTING SESSION• EVERY 2’30” x 4s: 2 Power Clean (@70-75%) C - STRENGTH SESSION• 5s: 4 reps – Clean Deadlift (@105-110% cj)• 4s: 4
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 17 | 2023
>MONDAY 24/04 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION4s: 2 Hang Snatch (@75-80%) B - SECONDARY WEIGHTLIFTING SESSIONEVERY 2’30” x 4s: 2 Power Clean (@75-80%) C - STRENGTH SESSION5s: 4 reps – Clean Deadlift (@105-110% cj)4s: 6 reps- Military Press3s: 12
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 16 | 2023
>MONDAY 17/04 WEIGHTLIFTING CLASS 5’ Warm up and MobilityA- PRIMARY WEIGHTLIFTING SESSION• 4s: 2 Hang Snatch (@75-80%)B - SECONDARY WEIGHTLIFTING SESSION• EVERY 2’30” x 4s: Clean + Front + 1 Jerk (@75-80%)C - STRENGTH SESSION• 4s: 5 reps – Clean Deadlift (@95-100%
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 15 | 2023
>MONDAY 10/04 WEIGHTLIFTING CLASS • WOD DI PASQUETTA – GUARDATE LA PROGRAMMAZIONE DI ENDURANCE >TUESDAY 11/04 WEIGHTLIFTING CLASS 15’ Warm up and Mobility A - PRIMARY WEIGHTLIFTING SESSION• 4s: Snatch (fermo sopra il ginocchio) + Snatch (@70-75%) B - SECONDARY WEIGHTLIFTING SESSION• 3s: 2 Jerk (@75%) C -
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 14 | 2023
>MONDAY 03/04 WEIGHTLIFTING CLASS 5’ Warm up and MobilityA- PRIMARY WEIGHTLIFTING SESSION• 4s: 2 Hang Snatch + Snatch BTK (@80%)B - SECONDARY WEIGHTLIFTING SESSION• EVERY 2’30” x 4s: Clean deadlift + Power Clean + 1 Jerk (@75%) >TUESDAY 04/04 WEIGHTLIFTING CLASS 5’ Warm up and
