04.30.22

29
Apr

04.30.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Clean:

1 set for reps:

1:00 cleans (55%)

– Rest 3:00

1 set for reps:

1:00 cleans (50%)

– Rest 3:00

1 set for reps:

1:00 cleans (45%)

– Rest 3:00

Warm-up (No Measure)

NOTES

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

For each 1:00 interval, the objective is to perform as many reps as possible. The best way to accumulate reps is to hang on and cycle quickly. Expect to perform 2-3 large sets within the 1:00 window.

Target reps with 55% = 10+

Target reps with 50% = 12+

Target reps with 45% = 14+

All reps should be performed as power cleans.

Next week, we will begin focusing on cycling the snatch.

In Accessory I, use a heavier weight than you used for the main lift and focus on speed through the middle of the lift.

Use a light weight on your first set of high hang cleans to dial in the technique. Then add weight as you feel comfortable.

High hang snatch | (The high hang clean is no different. Just use a clean grip.)

WARM-UP

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%)

2 power cleans (60%)

ACCESSORY – I

5 sets for load:

3 clean pulls

3 high hang cleans