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

Arena Travagliato

arena travagliato weightlifting

>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

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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