05.23.22

22
May

05.23.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Snatch:

1 set for reps:

1:00 snatches (55%)

– Rest 3:00.

1 set for reps:

1:00 snatches (50%)

– Rest 3:00.

1 set for reps:

1:00 snatches (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 snatches.

Next week, we will begin focusing on cycling the shoulder-to-overhead.

In Accessory – I, look back at your score from May 2 and attempt to do better. It doesn’t have to be a massive weight increase — expect 5-10 lb heavier.

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 separate loads:

5 snatch-grip push presses

5 muscle snatches