>MONDAY 05/06
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
A- PRIMARY WEIGHTLIFTING SESSION
4s: 2 Hang Snatch (@80%)
B – SECONDARY WEIGHTLIFTING SESSION
EVERY 2’ 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 06/06
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
10’ Tecnica C&J
A – PRIMARY WEIGHTLIFTING SESSION
4s: Clean + 2 Front + Jerk (@75%)
B – SECONDARY WEIGHTLIFTING SESSION
3s: 2 Snatch Balance (@65-70%)
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
Every 2’:
Bench press (with 2” pause) – With 100% of 3 RM / 2×3 s
Back off (1” pause) – 75% /5×2-3 s
Pull Up – MAX reps x 1 s
Every 2’30” × 3-4 sets:
Barbell row – 8 reps
Bulgarian split squat – (10+10) reps
Every 2’30” x 2 sets:
Bent over lateral raise – 10-12 reps
Curl with – 10-12 reps
>WEDNESDAY 07/06
WEIGHTLIFTING CLASS
15’ Warm up and Mobility
A – PRIMARY WEIGHTLIFTING SESSION
4s: Power Snatch + Snatch (@70-75%)
B – SECONDARY WEIGHTLIFTING SESSION
4s: Clean + 2 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 08/06
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: Snatch Btk + Snatch (@70-75%)
C – STRENGTH SESSION
4s: 3 reps – Snatch Deadlift @100%
3s: 8 reps – Pulley
3s: 10 reps – Alzate laterali
3s: 30” – GHD Hyperextension Hold
>FRIDAY 09/06
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
10’ Tecnica Jerk
A – PRIMARY WEIGHTLIFTING SESSION
4s: 2 Jerk (@75-80%)
B – SECONDARY WEIGHTLIFTING SESSION
3s: 2 Muscle Snatch Btk + Overhead squat (@40-50%)
3s: Snatch Btk + Overhead Squat (80%)
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
