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

Arena Travagliato

arena travagliato weightlifting

>MONDAY 20/09

WEIGHTLIFTING CLASS

5’ Warm up and Mobility              

10’ Tecnica Snatch

WEIGHTLIFTING SESSION – Every 2’:
3 sets: Power Snatch Btk + Power Snatch + Snatch (@50-60%)
3 sets: 1 Power Snatch + 2 Snatch (@60-65%)
4 sets: 2 Snatch (@65-75%) 

STRENGTH SESSION – Every 2’ x 10’ (5 sets)
Front Squat – 5 reps (@75-85% 1RM Clean)


>TUESDAY 21/09

STRENGTH CLASS

STACCO

Every 2’ x 12’:
4 sets: ramping a 4 reps
2 sets: back off – Stacco con fermo a metà tibia 4 reps @70-75%

PANCA

Every 2’ x 12’:
4 sets: 4-4-3-3 reps (1” fermo al petto) @75-85%
2 sets: presa stretta 6-8 reps @60-65%

COMPLEMENTARI

Every 2’30” x 10’:
Trazioni presa prona – max reps (senza pause)
One leg RDL – 8 + 8 reps


>WEDNESDAY 22/09

WEIGHTLIFTING CLASS

5’ Warm up and Mobility              

10’ Tecnica Clean & Jerk 

PRIMARY WEIGHTLIFTING SESSION – Every 2’:
3 sets: Power Clean Btk + Power Clean + Clean (@50-60%)
3 sets: Power Clean + 2 Clean (@60-70%)
3/4 sets: 2 Clean (@70-80%) 

STRENGTH SESSION – Every 2’ x 10’ (5 sets)
Push press – 4 reps


>TUESDAY 23/09

WEIGHTLIFTING CLASS

5’ Tecnica Jerk 

5’ Warm up and Mobility 

A- WEIGHTLIFTING SESSION – Every 2’: 
4s: 3 Drop Jerk (@30-40%)
2s: 2 Split Jerk (@60-70%)
4s: 2 Split Jerk (1” fermo in catch) (@75-85%)

B – STRENGTH SESSION – Every 2’ x 10’ (5 sets)
Clean Pull – 4 reps (@85-90% 1 RM Clean)

STRENGTH CLASS

BACK SQUAT

Every 2’ x 12’:
4 sets: 5-5-4-4 reps Back Squat @70-80%
2 sets: Back off: 6 reps Squat (1” fermo) @65-70%

MILITARY PRESS + ROMANIAN DEADLIFT

Every 2’ x 12’:
Military Press con bilanciere – 6 reps (1” fermo in incastro)
Bulgarian squat – (8+8) reps

COMPLEMENTARI

Every 2’30″ × 10′:  
Double DB row – 8 reps
Alzate laterali – 12 reps (tensione continua)


>FRIDAY 24/09

WEIGHTLIFTING CLASS

5’ Tecnica Jerk 

5’ Warm up and Mobility 

B- WEIGHTLIFTING SESSION – Every 2’: 
4s: 3 Drop Jerk Btn (@30-40%)
3s: 3 Drop Jerk (@30-40%)
4/5s: Power Clean + 2 Split Jerk (1” fermo in catch) (@65-80%)

B – STRENGTH SESSION – Every 2’ x 12’ (6 sets)
Clean Pull (2” fermo sopra il ginocchio) – 4 reps (@80-90%)

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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