WEIGHTLIFTING/STRENGTH WORKOUT WEEK 49 | 2021
>MONDAY 06/12 WEIGHTLIFTING CLASS 10’ Warm up and Mobility A- WEIGHTLIFTING SESSION - Every 2’: 4s: 2 Snatch BTK (fermo al ginocchio - @40-50%) 3s: 1 Snatch BTK (fermo al ginocchio) + 1 Snatch BTK (@50-60%) 4s: 2 Snatch BTK (@65-80%)
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 48 | 2021
>MONDAY 29/11 WEIGHTLIFTING CLASS 5’ Tecnica Snatch5’ Warm up and MobilityA- WEIGHTLIFTING SESSION - Every 2’:• 4s: 2 Hang Snatch + 1 Snatch BTK (@40-50%)• 3s: 1 Hang Snatch + 2 Snatch BTK (@50-60%)• 4s: 3 Snatch BTK (@65-80%)B - STRENGTH SESSION
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 47 | 2021
>MONDAY 22/11 WEIGHTLIFTING CLASS 5’ Tecnica Snatch 5’ Warm up and Mobility A- WEIGHTLIFTING SESSION - Every 2’: 4s: 2 Hang Snatch (con fermo sopra il ginocchio) + 2 Hang Snatch (@40-50%) 3s: 1 Hang Snatch (con fermo sopra il ginocchio)
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 46 | 2021
>MONDAY 15/11 WEIGHTLIFTING CLASS 5’ Tecnica Snatch 5’ Warm up and Mobility A- WEIGHTLIFTING SESSION - Every 2’: 4s: 3 Hang Snatch (@40-50%) 3s: 2 Hang Snatch + Overhead Squat (@50-60%) 4s: 2 Hang Snatch (@65-80%) B - STRENGTH SESSION -
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 45 | 2021
>MONDAY 08/11 WEIGHTLIFTING CLASS 5’ Tecnica Snatch 5’ Warm up and Mobility A- WEIGHTLIFTING SESSION - Every 2’: 4s: 3 Hang Snatch with pause (@30-40%) 3s: 3 Hang Snatch (@50-60%) 4s: 2 Hang Snatch (@65-80%) B - STRENGTH SESSION -
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 44 | 2021
>MONDAY 01/11 >TUESDAY 02/11 STRENGTH CLASS STACCO Every 2’ x 10':5 sets: 50% 5 reps discesa e salita lenta PANCA Every 2’ x 10': 5 sets: 50% 5 reps discesa e salita lenta REMATORE CON BILANCIERE Every 2’ x 10’: 10 reps >WEDNESDAY
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 43 | 2021
>MONDAY 25/10 WEIGHTLIFTING CLASS 5’ Tecnica Jerk 5’ Warm up and Mobility A- WEIGHTLIFTING SESSION - Every 2’: 3s: Power Clean + 2 Split Jerk (appoggi invertiti / @30-40%) 3s: Power Clean + Squat Clean + 2 Split Jerk (@50-60%) 4/5s:
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 42 | 2021
>MONDAY 18/10 WEIGHTLIFTING CLASS 5’ Tecnica Jerk 5’ Warm up and Mobility A- WEIGHTLIFTING SESSION - Every 2’: 3s: Power Clean + 2 Split Jerk (appoggi invertiti / @30-40%) 3s: Power Clean + 2 Split Jerk (@50-60%) 4/5s: Squat Clean +
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 41 | 2021
>MONDAY 11/10 WEIGHTLIFTING CLASS 5’ Tecnica Jerk5’ Warm up and MobilityA- WEIGHTLIFTING SESSION - Every 2’:• 3s: Power Clean + 2 Split Jerk (1” fermo in catch - @50-60%)• 3s: Power Clean + 2 Split Jerk (@65-80%)• 3s: Power Clean + 1
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 40 | 2021
>MONDAY 04/10 WEIGHTLIFTING CLASS 5’ Warm up and Mobility 10’ Tecnica Clean & Jerk PRIMARY WEIGHTLIFTING SESSION - Every 2’: 3 sets: 2 Power Clean + Clean (@50-60%) 3 sets: 1 Power Clean + Clean (@60-70%) 3/4 sets: 2 Clean (@70-80%)