arena crossfit travagliato copertina workout della settimana
WORKOUT CLASSI DELLA SETTIMANA DI WEIGHTLIFTING E STRENGTH

Arena Travagliato

arena travagliato weightlifting

>MONDAY 25/03

WEIGHTLIFTING CLASS

15’ Warm up and Mobility                         

A – PRIMARY WEIGHTLIFTING SESSION 

  • 2s: 2 Snatch (fermo sopra il ginocchio) + Snatch (@60-70%)
  • 3s: Snatch (fermo sopra il ginocchio) + Snatch (@75-80%)

B – SECONDARY WEIGHTLIFTING SESSION

  • EVERY 2’ X 4 SETS: 1 Clean + 2 Jerk (@75-80%)

C – STRENGTH SESSION

  • 4s:  4 reps – Back Squat (@90% 4RM)
  • 4s: 8-8-8-6 reps – Chest Press + Pulley
  • 4s: 10-12 reps – Hyperextension
  • 4s: 6-8 reps – Triceps Push down/Dip parallele

>TUESDAY 26/03

WEIGHTLIFTING CLASS

5’ Warm up and Mobility

A – PRIMARY WEIGHTLIFTING SESSION 

  • 2s: 2 Clean + 2 Jerk (fermo in ricezione – @60-70%)
  • 4s: Clean + 2 Jerk (fermo in ricezione – @75-80%)

B – SECONDARY WEIGHTLIFTING SESSION

  • 3s: 2 Hang Snatch + Overhead Squat (@70%)

STRENGTH CLASS

10’ warm up for Deadlift

  • Deadlift

Every 2’:
5-4-3-2-1-1-1-1 RM

5’ warm up for Bench Press

  • Bench press (1” pause)

Every 2’:
5-4-3-2-1-1-1-1 RM

Every 2’30” x 2-3 sets:
Bent over barbell row –  8 reps
Dumbbells french press – 12 reps


>WEDNESDAY 27/03

WEIGHTLIFTING CLASS

A – PRIMARY WEIGHTLIFTING SESSION 

  • 2s: Muscle Snatch + Power Snatch (@40-50%)
  • 1s: 2 Power Snatch (@60-70%)
  • 3s: 2 Power Snatch (@70-75%)

B – SECONDARY WEIGHTLIFTING SESSION

  • 3s: Clean + 2 Squat Jerk (@65-75%)

C – STRENGTH SESSION

  • 4s: 4 reps – Clean Deadlift (@95-100%)
  • 4s: 4 reps – Military Press (più peso della settimana scorsa)
  • 3s: 8 reps – Lat Machine – 2” fermo al petto
  • 3s: 35” Plank Zavorrato

STRENGTH CLASS

10’ warm up for Deadlift

  • Deadlift

Every 2’:
5-4-3-2-1-1-1-1 RM

5’ warm up for Bench Press

  • Bench press (1” pause)

Every 2’:
5-4-3-2-1-1-1-1 RM

Every 2’30” x 2-3 sets:
Strict pull up with 1” pause on top –  4-6 reps
Biceps curl with dumbbells – 12 reps


>THURSDAY 28/03

WEIGHTLIFTING CLASS

5’ Warm up and Mobility            

10’ tecnica Snatch

A – PRIMARY WEIGHTLIFTING SESSION

  • 4s: Snatch (fermo sopra il ginocchio) + Snatch (@75-80%)

B – SECONDARY WEIGHTLIFTING SESSION

  • 2s: Power Clean + Push Jerk + Squat Jerk (60-70%)
  • 2s: Power Clean + 2 Squat Jerk (@70-75%)

STRENGTH CLASS

10’ warm up for Back Squat

  • Back squat

Every 2’:
5-4-3-2-1-1-1-1 RM

5’ warm up for Bent Over Barbell Row

  • Pendlay row

Every 2’ x 4 sets:
7-5-3-3 reps
(usa per le serie da 3 reps il 100% del 5 RM di settimana scorsa)

Every 2’30” x 2-3 sets:
Floor press  –  10 reps
Reverse lunges with barbell – 5 reps


>FRIDAY 29/03

WEIGHTLIFTING CLASS

5’ Warm up and Mobility            

10’ tecnica Snatch

A – PRIMARY WEIGHTLIFTING SESSION

  • 2s: 2 Hang Snatch + Overhead Squat (@60-70%)
  • 4s: 2 Hang Snatch (@75-80%)

B – SECONDARY WEIGHTLIFTING SESSION

  • 4s: Clean + Front + Jerk @75-80%

C – STRENGTH SESSION

  • 4s: 3 reps – Front – @90-95% 3RM
  • 4s: 3 reps – Floating Snatch Deadlift @80%
  • 3s: 8 reps – Rematore 1 Braccio
  • 3s: 10 – 10 – 8 reps – Biceps curl

Close

Arena Travagliato offre allenamenti di gruppo e allenamenti privati personalizzati con coach, per tutti i livelli di allenamento e preparazione.

La sede è dotata di spogliatoi, docce e bagni privati, per dare ai nostri clienti il miglior servizio possibile!

Vieni a trovarci a Travagliato, nella nostra sede da 1500m!

Orari d’apertura

Lun – Mar – Mer – Ven:
06:30 – 21.00

Giovedì:
09:00 – 21:00

Sabato:
09:00 – 17:00

Domenica:
09:00 – 12:00

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