>MONDAY 27/03
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: Clean deadlift + Power Clean + 1 Jerk (@80-85%)
>TUESDAY 28/03
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%)
STRENGTH CLASS
10’ Warm up e tecnica Deadlift
Deadlift – Find 1 RM
EMOM 7’
Pull Up – 30% of max reps
Every 2’30” × 3-4 sets:
DB row – 10 + 10 reps
Double DB front squat – 12 reps
Every 2’30” x 2 sets:
Curl with dumbbells – Rest pause (12RM – 15” – max – 15” max)
>WEDNESDAY 29/03
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
10’ Tecnica Jerk
A – PRIMARY WEIGHTLIFTING SESSION
4s: 2 Split Jerk (@85% CJ)
B – SECONDARY WEIGHTLIFTING SESSION
4s: Snatch deadlift + 1-2 Power Snatch (@70-75% – FASCE)
>THURSDAY 30/03
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
10’ Tecnica C&J
A – PRIMARY WEIGHTLIFTING SESSION
4s: Clean (fermo sopra il ginocchio) + Clean (@80%)
B – SECONDARY WEIGHTLIFTING SESSION
4s: Hang Snatch (@70-75%)
STRENGTH CLASS
10’ Warm up e tecnica Front squat
Front squat – Find 1 RM
Military press – Find 1 RM
Every 2’30” × 3-4 sets:
Bench press with dumbbells – 10 reps
Romanian deadlift – 6 reps (3” eccentrica)
Every 2’30” x 2 sets:
French press – Stripping (6-8 reps x 3)
>FRIDAY 31/03
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
10’ Tecnica Clean
A – PRIMARY WEIGHTLIFTING SESSION
4s: Clean (fermo sopra il ginocchio) + Clean (@80%)
B – SECONDARY WEIGHTLIFTING SESSION
4s: Hip Snatch (@50-60%)
