>MONDAY 29/05
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
A- PRIMARY WEIGHTLIFTING SESSION
• 3s: 3 Hip Snatch (@50%)
• 3s: 2-3 Hang Snatch (@75-80%)
B – SECONDARY WEIGHTLIFTING SESSION
• EVERY 2’30” x 4s: 2x (Power Clean + Push Jerk) (@75%)
C – STRENGTH SESSION (3a sett)
• 5s: 3-4 reps – Clean Deadlift (fermo sopra il ginocchio// @90% cj)
• 4s: 4 reps- Push Press (@65-70% cj)
• 3s: 10 reps – Biceps Curl
• 3s: 10”+15 reps – Hollow Hold + V-Ups
>TUESDAY 30/05
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
10’ Tecnica Jerk
A – PRIMARY WEIGHTLIFTING SESSION
• 4s: Clean + 2 Jerk (@70-75%)
B – SECONDARY WEIGHTLIFTING SESSION
• 4s: 2 Snatch Btk (@70-75%)
C – STRENGTH SESSION
• 4s: 8+8 reps – Bulgarian Split Squat
• 3s: 8 reps – Lat Presa Larga
• 3s: 12 reps – Leg extension
• 3s: 20”– Hollow Rocks
STRENGTH CLASS
10’ warm up e Bench Press
A) Every 2’ x 5-6 sets:
Bench press (with 2” pause) – Up to 3 RM
Back off (1” pause) – 75% /4-5×2-3 s
B) Pull Up – Ladder 1 x 1/2 s
(Ladder = 1-2-3-4-5-.. /rest 10-60” max)
C) Every 2’30” × 3-4 sets:
Romanian deadlift with 1” dead stop – 8 reps
Ring dips / Weighted push ups with 1” pause – 8-10 reps
D)Every 2’30” x 2 sets:
Lateral raises – 10-12 reps
French press – 10-12 reps
>WEDNESDAY 31/05
WEIGHTLIFTING CLASS
15’ Warm up and Mobility
A – PRIMARY WEIGHTLIFTING SESSION
• 4s: Snatch deadlift + Power Snatch + Snatch (@70-75%)
B – SECONDARY WEIGHTLIFTING SESSION
• 4s: Clean + Front + Jerk (@75-80%)
C – STRENGTH SESSION (3a sett.)
• 4s: 3 reps – Snatch Pull Btk @90%
• 4s: 6-8 reps – Rematore con BB
• 3s: 10 reps – Lu Raises
• 3s: 20 reps – Deadbug
>THURSDAY 01/06
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
10’ Tecnica C&J
A – PRIMARY WEIGHTLIFTING SESSION
• 4s: Clean + Front + Jerk (@75%)
B – SECONDARY WEIGHTLIFTING SESSION
• 3s: Snatch Balance (@65-70%)
C – STRENGTH SESSION
• 4s: 3 reps – Snatch Deadlift @100%
• 3s: 8 reps – Pulley
• 3s: 10 reps – Alzate laterali
• 3s: 30” – GHD Hyperextension Hold
>FRIDAY 02/06
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
10’ Tecnica Jerk
A – PRIMARY WEIGHTLIFTING SESSION
• 4s: 2 Jerk (@75-80%)
B – SECONDARY WEIGHTLIFTING SESSION
• 3s: 3 Muscle Snatch Btk (@40-50%)
• 3s: 2 Snatch Btk (@75%)
C – STRENGTH SESSION (3a sett.)
• 4s: 4 reps – Back Squat (@75-80%)
• 3s: 8 reps – Lat Machine Dietro
• 3s: 10 reps – French Press
• 2s: 10 reps +10” Hold – Hyperextension con BB
