>MONDAY 23/01
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
A- PRIMARY WEIGHTLIFTING SESSION
Every 2’ x 4s: 2 Hang Snatch (@80-85%)
B – SECONDARY WEIGHTLIFTING SESSION
Every 2’ x 5s: Power Clean + Clean + Jerk (@75%)
>TUESDAY 24/01
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
10’ Tecnica Snatch
A – PRIMARY WEIGHTLIFTING SESSION
Every 2’ x 5s: Snatch Btk + Snatch (@75-80%)
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 /3×5 s
Every 2’ x 4 sets:
Pull up – 5-8 reps
Every 2’30” × 4 sets:
Pendlay row – 100% of 8 RM /5-6 reps
Bulgarian split squat with dumbbells – (10+10) reps
Every 2’30” × 3 sets:
Bent over lateral raise – 12 reps
Plank with plate – 30”
>WEDNESDAY 25/01
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
10’ Tecnica Clean & Jerk
A – PRIMARY WEIGHTLIFTING SESSION
Every 2’ x 5s: Power Clean & Jerk (dal @70% salire fino a quando si tiene il power)
B – SECONDARY WEIGHTLIFTING SESSION
3s: 3 Muscle Snatch (@40-50%)
>THURSDAY 26/01
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
A – PRIMARY WEIGHTLIFTING SESSION
Every 2’ x 4s: Power Clean & Jerk (parti dal @70% e Sali fino a quando tieni il power)
B – SECONDARY WEIGHTLIFTING SESSION
Every 2’ x 5s: 2 Hang Snatch (@75 – 80%)
STRENGTH CLASS
10’ Warm Up e Tecnica Front Squat
Every 2’ x 4 sets:
Front squat – 100% of 5 MAV /3×5 s
Every 2’ × 4 sets:
Military press – 100% of 8 RM /5-6 reps
Every 2’30” × 3 sets:
Close grip Bench press – 8 reps
One leg Romanian deadlift (piede dietro in appoggio) – 10+10 reps
Every 2’30” × 3 sets:
Biceps curl with dumbbells – 8-10 reps
Push ups – max reps
>FRIDAY 27/01
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
10’ Tecnica Snatch
A – PRIMARY WEIGHTLIFTING SESSION
4s: 2 Snatch (@80%)
B – SECONDARY WEIGHTLIFTING SESSION
4s: Clean + Jerk (@80%)
