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

Arena Travagliato

arena travagliato weightlifting

>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

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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