>MONDAY 30/01
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
A- PRIMARY WEIGHTLIFTING SESSION
Every 2’ x 4s: Snatch (con fermo sopra il ginocchio) + Snatch (@70-75%)
B – SECONDARY WEIGHTLIFTING SESSION
EVERY 2’ x 5s: Power Clean + Clean + Jerk (@70-75%)
>TUESDAY 31/01
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
10’ Tecnica Snatch
A – PRIMARY WEIGHTLIFTING SESSION
Every 2’ x 5s: Snatch (fermo sopra il ginocchio) + Snatch (@70-75%)
B – SECONDARY WEIGHTLIFTING SESSION
3s: 2 Split jerk (@80%)
STRENGTH CLASS
10’ Warm Up e Tecnica Deadlift
Every 2’ x 5 sets:
Deadlift – 100% of 5 MAV / 4×5 s
Every 2’ x 4 sets:
Pull up – 5-8 reps
Every 2’30” × 4 sets:
Pendlay row – 100% of 8 RM /6-7 reps
Reverse lunges with double KB front rack hold – (8+8) reps
Every 2’30” × 3 sets:
Alternated curl with dumbbells – 20 reps
AB wheel with barbell – 6-8 reps
>WEDNESDAY 01/02
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
10’ Tecnica Clean & Jerk
A – PRIMARY WEIGHTLIFTING SESSION
Every 2’ x 5s: 2x (Power Clean & Jerk) (-5/10% del carico trovato la settimana scorsa)
B – SECONDARY WEIGHTLIFTING SESSION
4s: 2 Muscle Snatch (trova 1 set pesante)
>THURSDAY 02/02
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
A – PRIMARY WEIGHTLIFTING SESSION
Every 2’ x 4s: 2 Hang Snatch (80%)
B – SECONDARY WEIGHTLIFTING SESSION
Every 2’ x 2s: 2x (Power Clean + Jerk) (-5/10% del carico trovato la settimana scorsa)
STRENGTH CLASS
10’ Warm Up e Tecnica Front Squat
Every 2’ x 4 sets:
Front squat – 100% of 5 MAV /4×5 s
Every 2’ × 4 sets:
Military press – 100% of 8 RM /6-7 reps
Every 2’30” × 3 sets:
Close grip Bench press – 6 reps
Romanian deadlift with dumbbells – 10 reps
Every 2’30” × 3 sets:
Lateral raises – 10-12 reps
Push ups – max reps
>FRIDAY 03/02
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
10’ Tecnica Snatch
A – PRIMARY WEIGHTLIFTING SESSION
4s: 2 Snatch (@80-85%)
B – SECONDARY WEIGHTLIFTING SESSION
4s: Clean + Jerk (@80-85%)
