Bell House Fitness – Lifting



Every :30 for 10 sets:

3 cleans (40%)

1 set:

15 cleans (30%) (unbroken)

12 cleans (40%) (unbroken)

9 cleans (45%) (unbroken)

6 cleans (50%) (unbroken)

Warm-up (No Measure)


In today’s main lift, we are focused on barbell cycling and stamina with light to moderate loads.

In the first portion of the workout, the 3 cleans are meant to be unbroken and fast. Three reps should take no longer than :10 to complete, which gives you :20 to rest before the next set. If you are finishing 3 reps in :05-:06, you are really moving this weight. Great work!

In the second portion of the workout, each of the sets should be unbroken. This is not for time, so rest as long as you need between sets. Do not pick up the bar for the next set if you don’t think you can go unbroken. The focus of the workout and the cycle will be defeated if you break up the reps.

All reps should be performed as power cleans.

In Accessory – I, focus on speed in the hang muscle cleans and getting the elbows through as quickly as possible on each lift.

The goal on the plate hops is speed and fast feet. Get on and off the plate as quickly as possible for 30 reps.

Rest as needed between sets.


2 sets:

5 clean deadlifts to mid-thigh (35/45 lb)

5 clean pulls

5 muscle cleans

5 front squats

5 hang power cleans

5 power cleans

1 set:

5 power cleans (20%)

3 power cleans (30%)

3 power cleans (40%)

2 power cleans (50%)


5 sets:

5 hang muscle cleans

30 plate hops (45/35-lb plate)