>MONDAY 21/11
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
A- PRIMARY WEIGHTLIFTING SESSION
• 3s: Snatch deadlift BTK + 2 Snatch BTK @40%
• 5s: 2 Snatch BTK (FASCE – @70% in poi)
B – SECONDARY WEIGHTLIFTING SESSION
• EVERY 2’ x 5s: 2 Clean (@75-80%)
STRENGTH CLASS
15’ WARM UP E TECNICA BACK SQUAT
EVERY 2’30” X 5 S:
BACK SQUAT – FIND 3 RM
EVERY 2’30” × 4 S:
FRONT SQUAT CON KB IN TENSIONE CONTINUA – 10-10-10-MAX REPS
PANDLAY ROW – 8 REPS
EVERY 2’30” × 3 S:
RING ROW / AUSTRALIAN PULL UPS – 8-10 REPS
KB SUITCASE HOLD – (30” DX + 30” SX)
>TUESDAY 22/11
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
A – PRIMARY WEIGHTLIFTING SESSION
• 3s: Snatch deadlift BTK + 2 Snatch BTK @40%
• 5s: 2 Snatch BTK (FASCE – @70% in poi)
B – SECONDARY WEIGHTLIFTING SESSION
• 4s: 2 Split Jerk (@75-80%)
STRENGTH CLASS
15’ WARM UP E TECNICA BENCH PRESS
EVERY 2’30” X 5 S:
BENCH PRESS (1” FERMO) – FIND 3 RM
EVERY 2’30” × 4 S:
JM PRESS – 8-10 REPS
SPLIT SQUAT CON MANUBRI – (10+10) REPS
EVERY 2′ × 3-4 S:
PUSH UPS – 10-12 X 3 S, LAST SET MAX REPS
CALF SU RIALZO – 15 REPS
>WEDNESDAY 23/11
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%)
B – SECONDARY WEIGHTLIFTING SESSION
• 3s: 2 Power Snatch (@75%)
>THURSDAY 24/11
WEIGHTLIFTING CLASS
10’ Tecnica Clean&Jerk
A – PRIMARY WEIGHTLIFTING SESSION
• 3s: 2 Clean + Push Jerk (@60%)
• 1s: 2 Clean + Jerk jerk (@70%)
• 3s: 2 Clean + Jerk Jerk (@80%)
B – SECONDARY WEIGHTLIFTING SESSION
• 3s: 2 Power Snatch (@75%)
STRENGTH CLASS
15’ WARM UP E TECNICA DEADLIFT
(TECHNIQUE PRIMER: SALITA IN 3” FINO AL GINOCCHIO)
EVERY 2’30” X 5 S:
DEADLIFT – FIND 3 RM
EVERY 2’30” × 4 S:
SNATCH GRIP ROMANIAN DEADLIFT – 8 REPS
MILITARY PRESS MENUBRI (SEDUTO SENZA SCHIENALE) – 8 REPS
EVERY 2′ × 4 S:
LATERAL RAISES – 12 REPS
BARBELL FRENCH PRESS (A TERRA CON DEAD STOP) – 12 REPS
>FRIDAY 25/11
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
A – PRIMARY WEIGHTLIFTING SESSION
• 3s: 2 Clean (concentrica 3” // @60-70%)
• 3s: 2 Clean (@75-80%)
B – SECONDARY WEIGHTLIFTING SESSION
• 4s: 3 Muscle Snatch – (@50-60%)
STRENGTH CLASS
15’ WARM UP E TECNICA PULL UP
(TECHNIQUE PRIMER: TRAZIONI FACILITATE CON PIEDI A TERRA)
FOR TIME:
35 PULL UP TOTALI DA COMPLETARE NEL MINOR NUMERO DI SERIE POSSIBILE.
EVERY 2’30” × 4 S:
REMATORE CON BILANCIERE BUSTO 45° – 8 REPS
AFFONDI REVERSE CON BILANCIERE – (8+8) REPS
EVERY 2′ × 3-4 S:
CURL CON MANUBRI ALTERNATO – 10 REPS
DOUBLE KB FRONT SQUAT – 12 REPS
