WEIGHTLIFTING/STRENGTH WORKOUT WEEK 13 | 2023
>MONDAY 27/03 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION4s: Hang Snatch + Snatch BTK (@75-80%) B - SECONDARY WEIGHTLIFTING SESSIONEVERY 2’30” x 4s: Clean deadlift + Power Clean + 1 Jerk (@80-85%) >TUESDAY 28/03 WEIGHTLIFTING CLASS 15’ Warm up and Mobility A - PRIMARY
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 12 | 2023
>MONDAY 20/03 WEIGHTLIFTING CLASS 5’ Warm up and MobilityA- PRIMARY WEIGHTLIFTING SESSION• 4s: Hang Snatch + Snatch BTK (@75-80%)B - SECONDARY WEIGHTLIFTING SESSION• EVERY 2’30” x 4s: 2x (Power Clean + 1 Jerk) (@75-80%) >TUESDAY 21/03 WEIGHTLIFTING CLASS 5’ Warm up and Mobility10’ Tecnica C&JA
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 11 | 2023
>MONDAY 13/03 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION4s: 2 Hang Snatch (@75-80%) B - SECONDARY WEIGHTLIFTING SESSIONEVERY 2’ x 4s: 2 Power Clean + 1 Jerk (@75-80%) >TUESDAY 14/03 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A - PRIMARY WEIGHTLIFTING SESSION3s: 2 Hang
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 10 | 2023
>MONDAY 06/03 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION4s: 3 Hang Snatch (@70-75%) B - SECONDARY WEIGHTLIFTING SESSIONEVERY 2’ x 4s: 2 Power Clean + 2 Push Jerk (@75%) >TUESDAY 07/03 WEIGHTLIFTING CLASS 5’ Warm up and Mobility 10’ Tecnica C&J A - PRIMARY WEIGHTLIFTING
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 9 | 2023
>MONDAY 27/02 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION4s: 3 Hang Snatch (@70-75%) B - SECONDARY WEIGHTLIFTING SESSIONEVERY 2’ x 4s: 2 Power Clean + 2 Push Press (@70%) >TUESDAY 28/02 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A - PRIMARY WEIGHTLIFTING SESSION4s: 2
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 8 | 2023
>MONDAY 20/02 WEIGHTLIFTING CLASS 5’ Warm up and MobilityA- PRIMARY WEIGHTLIFTING SESSION• 4s: Snatch (@85-93%)SALIRE A DOPPIE FINO AL 75%B - SECONDARY WEIGHTLIFTING SESSION• EVERY 2’ x 4s: Power Clean + 2 Jerk (@75%) >TUESDAY 21/02 WEIGHTLIFTING CLASS 5’ Warm up and MobilityA -
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 7 | 2023
>MONDAY 13/02 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION 4s: Snatch (@85-90%) SALIRE A DOPPIE FINO AL 75% B - SECONDARY WEIGHTLIFTING SESSION EVERY 2’ x 4s: Power Clean + 2 Jerk (@75%) >TUESDAY 14/02 WEIGHTLIFTING CLASS 5’
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 6 | 2023
>MONDAY 06/02 WEIGHTLIFTING CLASS 5’ Warm up and MobilityA- PRIMARY WEIGHTLIFTING SESSION• 4s: Snatch (@85-92.5%)SALIRE A DOPPIE FINO AL 75%B - SECONDARY WEIGHTLIFTING SESSION• EVERY 2’ x 5s: Power Clean + Front + Jerk (@75-80%) >TUESDAY 07/02 WEIGHTLIFTING CLASS 5’ Warm up and Mobility10’ Tecnica
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 -
