Bell House Fitness – Lifting



Strict press:

For load:

8 reps (115%)

10 reps (112%)

12 reps (110%)

– Rest 3:00 between sets.

Warm-up (No Measure)


Welcome to Week 11 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.

Next week we will finish this cycle with a retest of our 20-rep maxes.

In Accessory – I, the goal is to perform all three movements unbroken with the heaviest load possible. Increase load across as many sets as possible.


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.


5 sets for load:

10 DB hang power cleans

10 DB shrugs

:30 DB farmers hold

– Rest as needed between sets.

– Use the same pair of DBs for all movements.