Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Shoulder-to-overhead:

Every :30 for 10 sets:

3 shoulder-to-overheads (40%)

1 set:

15 shoulder-to-overheads (30%) (unbroken)

12 shoulder-to-overheads (40%) (unbroken)

9 shoulder-to-overheads (45%) (unbroken)

6 shoulder-to-overheads (50%) (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 shoulder-to-overhead reps 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 a push press or push jerk.

In Accessory I, add weight to the ring pull-ups if 6 reps is too easy. The ring pull-ups should be performed strict. For the single-arm DB rows, use a bench or post to support yourself as the opposite arm rows. Find a weight that will allow you to do all 12 unbroken each round. The ring dips should be unbroken (use a band if necessary). Focus on quality rather than time.

WARM-UP

3 sets:

20 jumping jacks

5 push-ups

5 piked push-ups

10 bent-over T-raises

10 standing snow-angel raises

1 set:

5 shoulder to overheads (35/45 lb)

5 shoulder to overheads (30%)

3 shoulder to overheads (40%)

2 shoulder to overheads (50%)

– Take weight out of a rack.

ACCESSORY – I

5 rounds for time:

6 ring pull-ups

9 ring dips

12 single-arm DB rows/arm (35/50 lb)