>MONDAY 27/06
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
A- PRIMARY WEIGHTLIFTING SESSION
• 4s: 2 Hang power clean + 2 Push press (@60%)
B – SECONDARY WEIGHTLIFTING SESSION
• 4s: 3 Snatch pull – 85-95%
>TUESDAY 28/06
STRENGTH CLASS
BACK SQUAT – every 2’:
5 s: dal 60% ramping 6 fino a 6 MAV
Every 2’30” × 4 s:
Trazioni agli anelli – 5-8 reps
Press con bilanciere da seduti su panca – 10 reps
Every 2’30” × 4 s:
Curl bilanciere presa prona – 12 reps
Bent over raises– 12 reps
>WEDNESDAY 29/06
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
10’ Tecnica Snatch
A- PRIMARY WEIGHTLIFTING SESSION
• Snatch @85%
• Snatch @90%
• Snatch @90%
• Snatch @93%
B- SECONDARY WEIGHTLIFTING SESSION
• 4s: Clean Pull BTK (@70%)
>THURSDAY 30/06
STRENGTH CLASS
STACCO CLASSICO – every 2’
5 s: dal 60% ramping 6 fino a 6 MAV
Every 3’ x 4 s:
Romanian deadlift – 8-10 reps
Push ups con disco – 8-10 reps
Every 2’30” × 4 s:
French press manubri – 12 reps
Croci con manubri su panca – 12-15
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
A – PRIMARY WEIGHTLIFTING SESSION
• Clean & Jerk @85%
• Clean & Jerk @90%
• Clean & Jerk @95%
B – SECONDARY WEIGHTLIFTING SESSION
• 4s: 3 Hang Snatch Pull (@75%)
