>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%)