06.23.22

22
Jun

06.23.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Shoulder-to-overhead:

1 set for reps:

1:00 shoulder-to-overhead (55%)

– Rest 3:00

1 set for reps:

1:00 shoulder-to-overhead (50%)

– Rest 3:00

1 set for reps:

1:00 shoulder-to-overhead (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 a push press or a push jerk.

In Accessory – I, the goal is to move through the 30 reps as fast as possible. Use a weight on the DB bench with which you can go unbroken and stay fast. Drive the DBs to the sky and focus on a solid lockout on each rep. The push-ups will get hard, but the goal is to finish the reps in as few sets as possible. Both of these movements will help strengthen and stabilize your shoulder-to-overhead.

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%)

2 shoulder-to-overheads (60%)

2 shoulder-to-overheads (70%)

– Take weight out of a rack.

ACCESSORY – I

Every 3:00 for 5 sets:

For speed:

10 DB bench presses

20 push-ups