06.07.22

6
Jun

06.07.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Strict Press

For load:

10 reps (112%)

12 reps (110%)

14 reps (107%)

– Rest 3:00 between sets.

Warm-up (No Measure)

NOTES

Welcome to Week 10 of the Mechanics lifting cycle in which we are focused on building the base for our strength development.

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

In Accessory – I, perform sustainable sets on both movements. This workout gets tough quickly. If you go too big, too fast, you will slow down a ton. The round of 10 should be done in 3 sets or less for both movements. If this isn’t possible, scale the HSPU to DB strict presses and use a band to assist with the chin-ups.

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

For time:

10-9-8-7-6-5-4-3-2-1

Strict handstand push-ups

Strict chin-ups