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

Arena Travagliato

arena travagliato weightlifting

>MONDAY 26/09

WEIGHTLIFTING CLASS

5’ Warm up and Mobility

A- PRIMARY WEIGHTLIFTING SESSION

• 1s: 2 Snatch (@75%)
• 1s: 2 Snatch (@80%)
• 1s: Snatch (@85%)
• 1s: Snatch (@90%)
• 1s: Snatch (@95%)

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

STRENGTH CLASS

A) 15’ warm up e tecnica back squat
(Technique primer: squat con fermo a metà discesa e in buca)

B) Every 2’30” x 5 s:
Back squat – 4 reps con 1” fermo in buca

C) Every 2’30” × 3-4 s:
Bulgarian squat – (8+8) reps
Pendlay row  – 8 reps

D) Every 2′ × 3 s:
Australian pull ups (bilanciere) – 10 reps
Reverse nordic hamstring con elastico – 8 reps


>TUESDAY 27/09

WEIGHTLIFTING CLASS

5’ Warm up and Mobility

A- PRIMARY WEIGHTLIFTING SESSION

• 3s: Clean Btk + 2 Jerk (@50%)
• 2s: Clean (con fermo al ginocchio) + Jerk (@60%)
• 3s: Clean + Jerk (@70%)

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

STRENGTH CLASS

A) 15’ warm up e tecnica bench press
(Technique primer: 3 fermi in eccentrica)

B) Every 2’30” x 5 s:
Bench press – 4 reps fermo 2” al petto

C) Every 2’30” × 4 s:
Floor press manubri – 10-10-10-max reps
Romanian deadlift – 8 reps con dead stop

D) Every 2′ × 3 s:
Push down con elastico – 12-15 reps Death march – (6+6) reps


>WEDNESDAY 28/09

WEIGHTLIFTING CLASS

5’ Warm up and Mobility
10’ Tecnica Clean&Jerk

A – PRIMARY WEIGHTLIFTING SESSION

• 1s: Clean + Jerk (@75%)
• 1s: Clean + Jerk (@80%)
• 1s: Clean + Jerk (@85%)
• 1s: Clean + Jerk (@90%)

B – SECONDARY WEIGHTLIFTING SESSION
• 3s: Hang Snatch (@75%)


>THURSDAY 29/09

WEIGHTLIFTING CLASS

5’ Warm up and Mobility

A – PRIMARY WEIGHTLIFTING SESSION

• 3s: 2 Snatch Btk (@50%)
• 2s: 2 Snatch con fermo al ginocchio (@60%)
• 3s: 2 Snatch (@70%)

B – SECONDARY WEIGHTLIFTING SESSION
• 4s: Clean + Front + Jerk (@70-75%)

STRENGTH CLASS

A) 15’ warm up e tecnica deadlift
(Technique primer: stacco con fermo a 1cm e fermo sotto al ginocchio)

B) Every 2’30” x 5 s:
Deadlift – 4 reps con 1” fermo sotto al ginocchio

C) Every 2’30” × 3-4 s:
Goodmorning – 8 reps
Military press bilanciere – 5-5-4-4 reps

D) Every 2′ × 3 s:
Lu raises – 12 reps
Push ups con disco – 10 reps


>FRIDAY 30/09

WEIGHTLIFTING CLASS

5’ Warm up and Mobility

A – PRIMARY WEIGHTLIFTING SESSION

• 4s: 2 Snatch (@75-80% – pulite e solide)

B – SECONDARY WEIGHTLIFTING SESSION
• 4s: Power Clean + 2 Split Jerk – (Salire fino a quando si tiene il power)

STRENGTH CLASS

A) 15’ warm up e tecnica pull ups
(Technique primer: active hang)

B) EMOM 7’
Pull ups – 5 reps

C) Every 2’30” × 3 s:
Rematore con kb – (8+8) reps con dead stop
Goblet squat (discesa 3”) – (10 reps + 5” fermo in mezzo squat sull’ultima rep)

D) Every 2′ × 3 s:
Curl manubri alternato – 10-12 reps
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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