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

Arena Travagliato

arena travagliato weightlifting

>MONDAY 19/09

WEIGHTLIFTING CLASS

5’ Warm up and Mobility  

A- PRIMARY WEIGHTLIFTING SESSION  
3s: Power Snatch + Snatch (@50-60%) 
4s: 2 Snatch (@75-85%)

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

STRENGTH CLASS

15’ Warm Up e Tecnica Back Squat
(Technique primer: squat con fermo a metà discesa e in buca)

Every 2’30” x 5s:
Back Squat – 5 reps con 1” fermo in buca

Every 2’30” × 3-4s:
Bulgarian Squat – (8+8) reps
Rematore con bilanciere – 8 reps

Every 2′ × 3s:
Australian Pull Ups (bilanciere) – 10 reps
Reverse Nordic Hamstring con elastico – 8 reps


>TUESDAY 20/09

WEIGHTLIFTING CLASS

A – PRIMARY WEIGHTLIFTING SESSION 
3s: 2 Hang Snatch (@50%)
2s: 2 Snatch Btk (@60%)
3s: 2 Snatch (@70%)

B – SECONDARY WEIGHTLIFTING SESSION 
4s: Clean + Front + Jerk (@70-75%) 21/09/2022

STRENGTH CLASS

15’ Warm Up e Tecnica Bench Press
(Technique primer: 3 fermi in eccentrica)

Every 2’30” x 5s:
Bench Press – 5 reps fermo 2” al petto

Every 2’30” × 4s:
Push Ups con disco – 8-8-8-max reps
Romanian Deadlift – 8 reps con dead stop

Every 2′ × 3s:
French Press con manubri – 12 reps
Death March – (6+6) reps


>WEDNESDAY 21/09

WEIGHTLIFTING CLASS

10’ Tecnica Clean

A – PRIMARY WEIGHTLIFTING SESSION
1s: 2 Clean + Jerk (@75%)
1s: 2 Clean + Jerk (@80%)
3s: Clean deadlift + Clean + Jerk (@85% +)

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


>THURSDAY 22/09

WEIGHTLIFTING CLASS

A – PRIMARY WEIGHTLIFTING SESSION  
3s: Hang Clean + 2 Jerk (@50%) 
2s: Clean BTK + Jerk (@60%)
3s: Clean + Jerk (@70%)

B – SECONDARY WEIGHTLIFTING SESSION 
3s: 2 Muscle Snatch (@30%)
3s: Power Snatch + Snatch (@70%)

STRENGTH CLASS

15’ Warm Up e Tecnica Deadlift
(Technique primer: stacco con fermo a 1cm e fermo sotto al ginocchio)

Every 2’30” x 5s:
Deadlift – 5 reps con 1” fermo sotto al ginocchio

Every 2’30” × 3s:
Goodmorning – 8 reps
Military press bilanciere – 5 reps

Every 2′ × 3s:
Lu Raises – 12 reps
Push Down con elastico – 12 reps


>FRIDAY 23/09

WEIGHTLIFTING CLASS

5’ Warm up and Mobility  

A – PRIMARY WEIGHTLIFTING SESSION 
2s: 2 Hang Snatch (@80%)
3s: Hang Snatch (@85-90% – pulite e solide)

B – SECONDARY WEIGHTLIFTING SESSION 
1s: 2 Power Clean + 2 Split Jerk (@60%)
1s: 2x (Clean + Jerk) (@75%)
3s: 2x (Clean + Jerk) (@85%)

STRENGTH CLASS

15’ Warm Up e Tecnica Pull Ups
(Technique primer: active hang)

EMOM 6’
Pull Ups – 5 reps

Every 2’30” × 3s:
Rematore con kb – (8+8) reps con dead stop
Goblet Squat (discesa 3”) – 10-12 reps

Every 2′ × 3s:
Curl bilanciere – (10 reps + 5-10” hold)
Reverse Snow Angel – 5-6 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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