>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