>MONDAY 14/11
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
A- PRIMARY WEIGHTLIFTING SESSION
3s: 3 Hang Snatch @40%
5s: 3 Snatch BTK fermo sopra il ginocchio (FASCE – @65% in poi)
B – SECONDARY WEIGHTLIFTING SESSION
5s: 2 Clean (@75-80%)
STRENGTH CLASS
15’ Warm Up e Tecnica Back Squat
Every 2’30” x 5s:
Back squat – 3 reps @ 100% of 5 RM
Every 2’30” × 4s:
Front squat con KB in tensione continua – 10 reps
Pandlay row – 8 reps
Every 2′ × 3s:
Ring row / australian pull ups – 8-10 reps
Plank con disco – 40”
>TUESDAY 15/11
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
A – PRIMARY WEIGHTLIFTING SESSION
3s: Clean deadlift + Floating Clean Deadlift + Clean Btk (FERMO IN RICEZIONE POI SQUAT / @50-60%)
2s: Clean deadlift + 2 Clean Btk (@70%)
3s: 2 Clean Btk (@75%+)
B – SECONDARY WEIGHTLIFTING SESSION
3s: 3 Push Press (@60%)
3s: 2 Split Jerk (@75%)
STRENGTH CLASS
15’ Warm Up e Tecnica Bench Press
Every 2’30” x 5s:
Bench press (1” fermo) – 3 reps @ 100% of 5 RM
Every 2’30” × 4s:
JM press – 8-10 reps
One leg Romanian deadlift – (8+8) reps
Every 2′ × 3-4s:
Push ups – 10-12 x 3 s, last set max reps
Calf su rialzo – 15 reps
>WEDNESDAY 16/11
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
10’ Tecnica Clean&Jerk
A – PRIMARY WEIGHTLIFTING SESSION
3s: Power Clean + 2 Push Jerk (fermo in dip / @60%)
1s: Power Clean + 2 Jerk (fermo in dip / @70%)
3s: Clean + 2 Jerk (@80%)
A – SECONDARY WEIGHTLIFTING SESSION
3s: Snatch Deadlift + Snatch Btk (@75%)
>THURSDAY 17/11
WEIGHTLIFTING CLASS
A – PRIMARY WEIGHTLIFTING SESSION
3s: 3 Snatch Btk (Fermo sopra il ginocchio / @50%)
2s: 3 Snatch Btk (Fermo sopra il ginocchio / @60%)
3s: 2 Snatch Btk (@70-75%)
B – SECONDARY WEIGHTLIFTING SESSION
3s: Power Clean + Clean (@70%)
3s: 2 Clean (@80%)
STRENGTH CLASS
15’ Warm Up e Tecnica Deadlift
(Technique primer: salita in 3” fino al ginocchio)
Every 2’30” x 5s:
Deadlift – 3 reps @ 100% of 5 RM
Every 2’30” × 4s:
Snatch grip Romanian deadlift – 8 reps
Military press menubri (seduto senza schienale) – 8 reps
Every 2′ × 4s:
Lateral raises – 12 reps
Dumbbells French press – 12 reps
>FRIDAY 18/11
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
A – PRIMARY WEIGHTLIFTING SESSION
4s: 2 Clean (concentrica 3” // @60-70%)
B – SECONDARY WEIGHTLIFTING SESSION
3s: 3 Muscle Snatch – (@40-50%)
3s: 2 Power Snatch – (@70-75%)
STRENGTH CLASS
15’ Warm Up e Tecnica Pull Up
(Technique primer: trazioni facilitate con piedi a terra)
FOR TIME:
30 pull up totali da completare nel minor numero di serie possibile.
Every 2’30” × 4s:
Rematore con bilanciere – 8 reps
Affondi reverse con bilanciere – (8+8) reps
Every 2′ × 3-4s:
Curl con manubri alternato – 10 reps
Goblet squat – 12-15 reps
