05.09.22

8
May

05.09.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Snatch:

Every :30 for 10 sets:

3 snatches (50%)

1 set:

12 snatches (50%) (unbroken)

10 snatches (53%) (unbroken)

8 snatches (57%) (unbroken)

6 snatches (60%) (unbroken)

Warm-up (No Measure)

NOTES

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 snatches 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 2 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 snatches.

In Accessory I, use a moderate load for the bent-over barbell rows and stay there for all 4 sets. For the banded pull-aparts, find a band tension that is considered light and focus on squeezing at the top of every rep. Both these movements do a fine job of helping strengthen and protect the shoulders, so don’t overlook them. Take at least 1:00 rest between sets.

WARM-UP

2 sets:

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

5 snatch pulls

5 muscle snatches

5 overhead squats

5 hang snatches

5 snatches

1 set:

5 snatches (20%)

3 snatches (30%)

3 snatches (40%)

2 snatches (50%)

ACCESSORY – I

5 sets for load:

10 barbell bent-over rows

20 banded pull-aparts