05.12.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Strict press

4 sets:

5 reps (110%)

– Rest 1:00 between sets.

Warm-up (No Measure)

NOTES

Welcome to week 6 of the Mechanics lifting cycle in which we are focused on building the base for our strength development.

Today we are working off of your 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 down and the reps to go up.

In Accessory – I, we are testing your single-arm strength in both the high pull and ring row. Find a weight that will allow you to move with control during the high pull. Try to use as little momentum as possible during both of these movements. Rest as needed between sets.

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 3:00 for 9:00:

For time:

10 single-arm DB high pulls/arm

10 feet-elevated ring rows