05.20.22

19
May

05.20.22

Bell House Fitness – Lifting

Weightlifting

Snatch:

Every :30 for 10 sets:

2 snatches (60%)

1 set:

10 snatches (55%) (unbroken)

8 snatches (60%) (unbroken)

6 snatches (65%) (unbroken)

4 snatches (70%) (unbroken)

2 snatches (75%) (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 2 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 — 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, perform as many reps as possible of the GHD sit-ups in :20. After :20, rest :10 and repeat for 8 rounds total. This will get challenging so be smart about how fast you come out of the gate.

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 – 1

8 sets for total reps:

:20 GHD sit-ups

:10 rest