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

Arena Travagliato

arena travagliato weightlifting

>MONDAY 12/09

WEIGHTLIFTING CLASS

5’ Warm up and Mobility

A- PRIMARY WEIGHTLIFTING SESSION

• 3s: Power Snatch + Snatch (@50-60%)
• 4s: Snatch (fermo sopra il ginocchio) + Snatch (@75-85%)

B – SECONDARY WEIGHTLIFTING SESSION
• 4s: Clean deadlift + Clean + Push Jerk – (@75-85%)

STRENGTH CLASS

15’ WARM UP E TECNICA BACK SQUAT

EVERY 2’30” X 5 S:
BACK SQUAT – 6 REPS

EVERY 2’30” × 3 S:
BULGARIAN SQUAT – (10+10) REPS
REMATORE CON BILANCIERE – 8 REPS

EVERY 2′ × 3 S:
AUSTRALIAN PULL UPS (BILANCIERE) – 10 REPS
CHINESE REVERSE PLANK (SUPINO) – 30”


>TUESDAY 13/09

WEIGHTLIFTING CLASS

5’ Warm up and Mobility

A – PRIMARY WEIGHTLIFTING SESSION

• 3s: Clean Deadlift + 2 Clean Btk + Jerk (@50-60%)
• 1s: Clean Btk + Clean + Jerk (@70%)
• 3s: Clean Btk + Clean + Jerk (@80%)

B – SECONDARY WEIGHTLIFTING SESSION
• 4s: Power Snatch + Snatch (@70-75%)

STRENGTH CLASS

15’ WARM UP E TECNICA BENCH PRESS

EVERY 2’30” X 5 S:
BENCH PRESS – 6 REPS

EVERY 2’30” × 3 S:
PUSH UPS CON DISCO – 8-8-MAX REPS
ROMANIAN DEADLIFT – 8 REPS

EVERY 2′ × 3 S:
FRENCH PRESS CON MANUBRI – 12 REPS
SEATED GOODMORNING – 8 REPS


>WEDNESDAY 14/09

WEIGHTLIFTING CLASS

5’ Warm up and Mobility
10’ Tecnica Clean

A – PRIMARY WEIGHTLIFTING SESSION

• 3s: Clean Btk + Clean (@50%)
• 1s: 2 Clean (@75%)
• 1s: 2 Clean (@80%)
• 2s: Clean deadlift + Clean (@85%)
• 1s: Clean deadlift + Clean (@90%)

B – SECONDARY WEIGHTLIFTING SESSION
• 2s: 2 Power Snatch (@65%)
• 3s: 2 Power Snatch (@75%)


>THURSDAY 15/09

WEIGHTLIFTING CLASS

5’ Warm up and Mobility

A- PRIMARY WEIGHTLIFTING SESSION

• 2s: Snatch deadlift BTK + 2 Snatch BTK (@50-60%)
• 2s: Snatch BTK + Snatch (@70%)
• 3s: 2 Snatch (@75-80%)

B – SECONDARY WEIGHTLIFTING SESSION
• 4s: Clean deadlift + Clean – (@75-80%)

STRENGTH CLASS

15’ WARM UP E TECNICA DEADLIFT

EVERY 2’30” X 5 S:
DEADLIFT – 6 REPS

EVERY 2’30” × 3 S:
AFFONDI REVERSE – (8+8)
MILITARY PRESS BILANCIERE – 6 REPS

EVERY 2′ × 3 S:
LU RAISES – 12 REPS
PUSH DOWN CON ELASTICO – 12 REPS


>FRIDAY 16/09

WEIGHTLIFTING CLASS

5’ Warm up and Mobility

A – PRIMARY WEIGHTLIFTING SESSION

• 2s: 2 Hang Snatch (@80%)
• 2s: Hang Snatch (@85-90% – pulite e solide)

B – SECONDARY WEIGHTLIFTING SESSION
• 3s: Power Clean + 3 Drop Jerk (@30%)
• 1s: 2 Power Clean + 2 Split Jerk (@60%)
• 1s: 2x (Clean + Jerk) (@70%)
• 3s: 2x (Clean + Jerk) (@80%)

STRENGTH CLASS

15’ WARM UP E TECNICA PULL UPS

EVERY 1’30” X 5 S:
PULL UPS – 6 REPS

EVERY 2’30” × 3 S:
REMATORE CON MANUBRIO – (8+8)
GOBLET SQUAT (DISCESA 3”) – 10-12 REPS

EVERY 2′ × 3 S:
CURL BILANCIERE – (10 REPS + 5-10” HOLD)
REVERSE NORDIC HAMSTRING CON ELASTICO – 8 REPS

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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