>MONDAY 04/07
WEIGHTLIFTING CLASS
5’ Tecnica Snatch
5’ Warm up and Mobility
A- WEIGHTLIFTING SESSION – Every 2’:
2s: 2 Hang Snatch (fermo sopra il ginocchio / @50%)
2s: 2 Hang Snatch (fermo sopra il ginocchio / @60%)
2s: 2 Hang Snatch (@70%)
1s: 2 Hang Snatch (@75%)
B – STRENGTH SESSION – Every 2’ x 10’ (5 sets)
2 Power Clean + 2 Jerk – (@70-75%)
>TUESDAY 05/07
STRENGTH CLASS
BACK SQUAT – every 2’:
5s: 70-75% 5 reps
Every 2’30” × 4s:
Affondi reverse con bilanciere – (8+8) reps
Press con bilanciere da seduti su panca – 8 reps
Every 2’30” × 4s:
Curl bilanciere presa supina – 12 reps
Alzate laterali – 10-12 reps (1” fermo in alto)
>WEDNESDAY 06/07
WEIGHTLIFTING CLASS
10’ Tecnica Clean
WEIGHTLIFTING SESSION – Every 2’:
2s: 2 High Hang Clean + 2 Front (@50%)
2s: 2 High Hang Clean + 2 Front (@60%)
2s: 2 Hang Clean + Front (@70%)
1s: 2 Hang Clean (@75%)
STRENGTH SESSION – 4 SETS:
Power Clean + 3 Push press (fermo in dip / @50-60% 1RM C&J)
>THURSDAY 07/07
WEIGHTLIFTING CLASS
A- WEIGHTLIFTING SESSION – Every 2’:
3 sets: 3 Snatch Btk (@40-50%)
3 sets: 2 Snatch Btk (@50-60%)
3 sets: 2 Snatch Btk (@60-75%)
B- WEIGHTLIFTING SESSION – Every 2’:
4s: Power Clean + 2 Jerk (@75%)
STRENGTH CLASS
STACCO CLASSICO – every 2’
5s: 70-75% 5 reps
Every 3’ x 4s:
One Leg Romanian deadlift con manubri (piede dietro in appoggio su panca) – (8+8)
Push ups con disco – 8-10 reps
Every 2’30” × 4s:
French press manubri – 12 reps
Croci con manubri su panca – 12-15
>FRIDAY 08/07
WEIGHTLIFTING CLASS
A- WEIGHTLIFTING SESSION – Every 2’:
3s: Clean Btk + 3 Drop Split Jerk (@30%)
2s: Clean Btk + 2 Split Jerk (appoggio inverso / @40%)
2s: Clean Btk + 2 Split Jerk (@50%)
2s: Clean + 2 Split Jerk (@60%)
2s: Clean + 2 Split Jerk (@70%)
B- WEIGHTLIFTING SESSION – Every 2’ x 5 sets:
2 Power Snatch (@70%)
