05.24.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Back squat

4 sets:

10 reps (90%)

– Rest 1:00 between sets.

Warm-up (No Measure)

NOTES

Welcome to Week 8 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 on your back, but you should not have to re-rack the bar.

Rest about 1:00 between sets.

Look for next week’s percentages to go up and the reps to go up.

In Accessory – I, use a sandbag that you would consider heavy. You should be able to accomplish the 100-ft carry in 2 sets or less. Hold the sandbag in the bear-hug position. The GHD sit-ups should be completed in 3 sets or less each time. If this isn’t possible, lower the reps to a number that’s doable in 3 sets or less. Focus on quality rather than time. Expect your core to fatigue quickly.

WARM-UP

3 sets:

1:00 bike, row, SkiErg, or run

10 alternating Spiderman stretches

10 leg swings/leg (across body)

10 good mornings

10 air squats

1 set:

10 back squats (35/45 lb)

5 back squats (add 10-45 lb to each side)

5 back squats (add 10-45 lb to each side)

5 back squats (add 10-45 lb to each side)

– Your next weight should be your starting weight.

– Take weight out of a rack.

ACCESSORY – I

4 rounds for time:

25 GHD sit-ups

100-ft sandbag carry (150/100 lb)