>MONDAY 20/03
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
A- 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 Mobility
10’ Tecnica C&J
A – PRIMARY WEIGHTLIFTING SESSION
• 4s: Clean btk + Clean (@80%)
B – SECONDARY WEIGHTLIFTING SESSION
• 4s: Hang Snatch (@70-75%)
STRENGTH CLASS
10’ WARM UP E TECNICA DEADLIFT
EMOM 10’
DEADLIFT – 100% OF 2 MAV / 1 REPS
EMOM 6’
PULL UP – 30% OF MAX REPS
EVERY 2’30” × 3-4 SETS:
DB ROW – 10 + 10
DOUBLE DB STEP UP – (8+8) REPS
EVERY 2’30” X 2 SETS:
CURL WITH DUMBBELLS – STRIPPING (6-8 REPS)
>WEDNESDAY 22/03
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
10’ Tecnica Jerk
A – PRIMARY WEIGHTLIFTING SESSION
• 4-5s: 2 Split Jerk (@80-85% CJ – FOCUS: FASE AEREA)
B – SECONDARY WEIGHTLIFTING SESSION
• 4s: 2 Power Snatch (@70-75% – FASCE)
>THURSDAY 23/03
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
A – PRIMARY WEIGHTLIFTING SESSION
• 4s: Snatch (fermo sopra il ginocchio) + Snatch (@70-75%)
B – SECONDARY WEIGHTLIFTING SESSION
• 3s: Power Clean + 2 Push Jerk (@70-75%)
STRENGTH CLASS
10’ WARM UP E TECNICA FRONT SQUAT
EMOM 10’
FRONT SQUAT – 100% OF 2 MAV / 1 REPS
EVERY 2’ X 5 SETS
MILITARY PRESS – 90% OF 3 RM / 3 REPS
EVERY 2’30” × 3-4 SETS:
BENCH PRESS WITH DUMBBELLS – 10 REPS
ROMANIAN DEADLIFT – 6 REPS (3” ECCENTRICA)
EVERY 2’30” X 2 SETS:
LATERAL RAISE – REST PAUSE (10-12 RM – 15” REST – MAX REPS – 15” REST – MAX REPS)
>FRIDAY 24/03
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
10’ Tecnica Clean
A – PRIMARY WEIGHTLIFTING SESSION
• 4s: Clean Btk + Clean (@80%)
B – SECONDARY WEIGHTLIFTING SESSION
• 4s: Hip Snatch (@50-60%)
