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

Arena Travagliato

arena travagliato weightlifting

>MONDAY 19/02

WEIGHTLIFTING CLASS

15’ Warm up and Mobility                         

A – PRIMARY WEIGHTLIFTING SESSION 

  • 2s: Snatch Deadlift Btk + 2 Snatch Btk (@60-70%)
  • 3s: 2 Snatch Btk (@70-80%)

B – SECONDARY WEIGHTLIFTING SESSION

  • EVERY 60” X 3 SETS: 1 Clean @85-90%
  • EVERY 90” X 3 SETS: 1 Clean @95%

C – STRENGTH SESSION

  • 4s: 3 reps – Back Squat // Fermo 2” (@70-75%)
  • 4s: 10-10-10-8 reps – Chest Press
  • 4s: 12 reps – Hyperextension
  • 3s: 12 reps – Triceps Push down

>TUESDAY 20/02

WEIGHTLIFTING CLASS

5’ Warm up and Mobility

A – PRIMARY WEIGHTLIFTING SESSION 
2s: Snatch Deadlift Btk + 2 Snatch Btk (@60-70%)
3s: 2 Snatch Btk (@70-80%)

B – SECONDARY WEIGHTLIFTING SESSION
Every 2’ x 4s: Clean + Jerk (@80%)

STRENGTH CLASS

10’ warm up for Deadlift

  • Deadlift

Every 2’:
Ramping a 3 reps fino a 3 MAV (4-5 sets);
Back off: -10-15% /3-4 reps x 3 s

5’ warm up for Bench Press

  • Bench press (2” pause)

Every 2’:
Ramping a 3 reps fino a 3 MAV (4-5 sets);
Back off: -10-15% /3-4 reps x 3 s

Every 2’30” x 3-4 sets:
Strict pull up with 1” pause on top –  5-6 reps
Dumbbells french press – 10-12 reps


>WEDNESDAY 21/02

WEIGHTLIFTING CLASS

A – PRIMARY WEIGHTLIFTING SESSION 

  • 3s: Power Clean + Jerk + Clean + Jerk @70-75%

B – SECONDARY WEIGHTLIFTING SESSION

  • 4s: 3 Hang Snatch – No feet (@65-75%)
  • 3s: 2 Hang Snatch @70-80%

C – STRENGTH SESSION

  • 4s: 4 reps – Clean Deadlift @100%
  • 3s: 6 reps – Military Press
  • 3s: 8 reps – Lat Machine – 2” fermo al petto
  • 3s: 30” Plank Zavorrato

STRENGTH CLASS

10’ warm up for Deadlift

  • Deadlift (with 2” pause below knee)

Every 2’:
Ramping a 3 reps fino a 3 MAV (4-5 sets);
Back off: -10-15% /3-4 reps x 3 s

5’ warm up for Bench Press

  • Bench press (2” pause)

Every 2’:
Ramping a 3 reps fino a 3 MAV (4-5 sets);
Back off: -10-15% /3-4 reps x 3 s

Every 2’30” x 4 sets:
Bent over barbell row –  12-10-8-6 reps
Biceps curl with dumbbells – 10-12 reps


>THURSDAY 22/02

WEIGHTLIFTING CLASS

5’ Warm up and Mobility            
10’ tecnica Clean & Jerk

A – PRIMARY WEIGHTLIFTING SESSION

  • 4s: Power Clean + 2 Jerk @80%

B – SECONDARY WEIGHTLIFTING SESSION

  • 3-4s: 3 Snatch @70%

STRENGTH CLASS

10’ warm up for Back Squat

  • Back squat

Every 2’:
100% of 5 MAV /3×6 s

5’ warm up for Bent Over Barbell Row

  • Bent over barbell row

Every 2’:
100% of 8 RM /5-6 x 5 s

Every 2’30” x 3 sets:
Military press with dumbbells  –  10-8-6 reps
Reverse lunges with barbell – 10-8-6 reps


>FRIDAY 23/02

WEIGHTLIFTING CLASS

5’ Warm up and Mobility            
10’ tecnica Snatch

A – PRIMARY WEIGHTLIFTING SESSION

  • 3s: 2 Power Snatch + Overhead Squat (@60-65%)
  • 2s: Power Snatch + Overhead Squat (@70-75%)

B – SECONDARY WEIGHTLIFTING SESSION

  • 3-4s: 2 Jerk @75-80% / fermo in dip

C – STRENGTH SESSION

  • 4s: 2/3 reps – Front – con il carico delle 4 REPS PESANTI della settimana scorsa
  • 3s: 3 reps – Snatch Deadlift @90%
  • 3s: 8 reps – Rematore 1 Braccio
  • 3s: 10 – 10 – 8 reps – Biceps curl
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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