>MONDAY 28/11
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
A- PRIMARY WEIGHTLIFTING SESSION
3s: Snatch BTK + Snatch @50%
4-5s: 2 Snatch (@80%)
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 – 100% of 3 RM /1-2 reps @RPE 9
Every 2’30” × 4s:
Front squat con KB in tensione continua – 10-10-10-max reps
Pendlay row – 8-8-6-6 reps
Every 2’30” × 3s:
Ring row / australian pull ups – 8-10 reps
KB suitcase carry – (20 m dx + 20 m sx)
>TUESDAY 29/11
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
A – PRIMARY WEIGHTLIFTING SESSION
3s: Snatch BTK + Snatch @50%
5s: 2 Snatch (@80%)
B – SECONDARY WEIGHTLIFTING SESSION
3s: 2 Split Jerk (@75-80%)
STRENGTH CLASS
15’ Warm Up e Tecnica Bench Press
Every 2’30” x 5s:
Bench press (1” fermo) – 100% of 3 RM /1-2 reps @RPE 9
Every 2’30” × 4s:
JM press – 8-10 reps
Split squat con manubri – (10+10) reps
Every 2′ × 3-4s:
Deficit push ups – 8-10 x 3 s, last set max reps
Calf su rialzo one leg – (12+12) reps
>WEDNESDAY 30/11
WEIGHTLIFTING CLASS
5’ Warm up and Mobility
10’ Tecnica Clean&Jerk
A – PRIMARY WEIGHTLIFTING SESSION
2s: Power Clean + 2 Push Jerk (@60%)
1s: Power Clean + 2 Jerk (@60%)
1s: Power Clean + 2 Jerk (@70%)
1s: Power Clean + 2 Jerk (@75%)
1s: Clean + 1 Jerk (@80%)
2s: Clean + 1 Jerk (@85%)
B – SECONDARY WEIGHTLIFTING SESSION
3s: 2 Power Snatch (@75%)
>THURSDAY 01/12
WEIGHTLIFTING CLASS
10’ Tecnica Clean&Jerk
A – PRIMARY WEIGHTLIFTING SESSION
2s: Power Clean + 2 Push Jerk (@60%)
1s: Power Clean + 2 Jerk (@60%)
1s: Power Clean + 2 Jerk (@70%)
1s: Power Clean + 2 Jerk (@75%)
1s: Clean + 1 Jerk (@80%)
2s: Clean + 1 Jerk (@85%)
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 5s:
Deadlift – 100% of 3 RM /1-2 reps @RPE 9
Every 2’30” × 4s:
Snatch grip Romanian deadlift – 8-8-6-6 reps
Military press manubri (seduto senza schienale) – 8-8-6-6 reps
Every 2′ × 4s:
Lateral raises – 10 reps + max hold all’ultima rep
Barbell French press (a terra con dead stop) – 12 reps
>FRIDAY 02/12
WEIGHTLIFTING CLASS
A – PRIMARY WEIGHTLIFTING SESSION
4s: Clean + Front + Jerk (@80%)
B – SECONDARY WEIGHTLIFTING SESSION
4s: 2 Muscle Snatch – (@50-60%)
STRENGTH CLASS
15’ Warm Up e Tecnica Pull Up
(Technique primer: trazioni facilitate con piedi a terra)
FOR TIME:
40 pull up totali da completare nel minor numero di serie possibile.
Every 2’30” × 4s:
Rematore con bilanciere busto 45° – 8 reps
Affondi in camminata con manubri – (8+8) reps
Every 2′ × 3-4s:
Curl con bilanciere presa prona – 10 reps
Double KB front squat – 12 reps
