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

Arena Travagliato

arena travagliato weightlifting

>TUESDAY 02/04

WEIGHTLIFTING CLASS

5’ Warm up and Mobility            

10’ tecnica Snatch

A – PRIMARY WEIGHTLIFTING SESSION

  • 2s: Snatch (fermo sopra il ginocchio) + Snatch (@65-70%)
  • 3s: 2 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 Front Squat

  • Front Squat

Every 2’ x 4 sets:
6 reps with 1” pause
5’ warm up for Floor Press

  • Floor Press with barbell

Every 2’ x 4 sets:
6 reps with 1” pause

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


>WEDNESDAY 03/04

WEIGHTLIFTING CLASS

A – PRIMARY WEIGHTLIFTING SESSION 

  • 2s: Snatch (fermo sopra il ginocchio) + Snatch (@65-70%)
  • 3s: 2 Snatch (@75-80%)

B – SECONDARY WEIGHTLIFTING SESSION

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

C – STRENGTH SESSION

  • 4s: 4 reps – Clean Deadlift (@100%)
  • 4s: 5 reps – Military Press (peso della settimana scorsa)
  • 3s: 8 reps – Lat Machine
  • 3s: 35” Plank Zavorrato

STRENGTH CLASS

10’ warm up for Front Squat

  • Front Squat

Every 2’ x 4 sets:
6 reps with 1” pause
5’ warm up for Floor Press

  • Floor Press with barbell

Every 2’ x 4 sets:
6 reps with 1” pause

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


>THURSDAY 04/04

WEIGHTLIFTING CLASS

5’ Warm up and Mobility

A – PRIMARY WEIGHTLIFTING SESSION 

  • 2s: 2 Clean + 2 Jerk (@65-75%)
  • 4s: Clean + 2 Jerk (@75-85%)

B – SECONDARY WEIGHTLIFTING SESSION

  • 3s: 2 Hang Snatch + Overhead Squat (@70-75%)

STRENGTH CLASS

10’ warm up for Romanian Deadlift

  • Romanian Deadlift

Every 2’ x 4 sets:
10-10-8-8 reps with 3”

5’ warm up for Military Press

  • Military Press

Every 2’ x 4 sets:
6 reps with 1” pause in lockout

Every 2’30” x 2-3 sets:
Lateral Raise  –  12-15 reps
Single Arm KB Row – 10 reps


>FRIDAY 05/04

WEIGHTLIFTING CLASS

5’ Warm up and Mobility            

10’ tecnica Snatch

A – PRIMARY WEIGHTLIFTING SESSION

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

B – SECONDARY WEIGHTLIFTING SESSION

  • 4s: Clean + Front + Jerk @75-80%

C – STRENGTH SESSION

  • 5s: 2 reps – Front – @100% 3RM
  • 4s: 3 reps – Floating Snatch Deadlift @85%
  • 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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