04.16.22

15
Apr

04.16.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Strict press

For load:

8 reps (105%)

10 reps (100%)

12 reps (95%)

– Rest 3:00 between sets.

Warm-up (No Measure)

NOTES

Welcome to week 2 of the mechanics lifting cycle in which we are focused on building the base for our strength development.

Today we are working off of our 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.

Each set is meant to be unbroken. Feel free to rest with the bar in the rack position, but you should not have to re-rack the bar.

Rest about 3:00 between sets.

Look for next week’s percentages to go up and the reps to stay the same.

In Accessory – I, you should have at least :45 to perform weighted pull-ups. Scale the push-ups as needed to give yourself time for the pull-ups. Use a weight for the pull-ups that allows you to complete at least 7 reps. If you do not have pull-ups or are not able to add weight, consider using a band for assistance or performing unweighted strict pull-ups.

WARM-UP

3 sets:

1:00 bike, row, SkiErg, or run

10 PVC pass-throughs

10 ATY raises (with small DB or plates)

10 push-up to down dogs

10 PVC strict presses

1 set:

10 strict presses (35/45 lb)

5 strict presses (add 10-25 lb to each side)

5 strict presses (add 10-25 lb to each side)

5 strict presses (add 10-25 lb to each side)

– Your next weight should be your starting weight.

ACCESSORY – I

Every 2:00 for 5 sets:

20 hand-release push-ups

Max weighted strict pull-ups

– Rest 1:00 between sets.