06.28.22

27
Jun

06.28.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

For load:

12 seated DB strict press

10 seated DB strict press

8 seated DB strict press

6 seated DB strict press

4+ seated DB strict press

– Rest 2:00-3:00 between sets.

Warm-up (No Measure)

NOTES

This week is a sort of de-load/ mix-up week between cycles. Expect to see different takes on classic lifts to help the body recover while still introducing new stimuli.

After warming up, perform a challenging set of 12. Keep the ribs pulled down and lock the elbows out at the top of every rep.

From there, build in load as the reps descend. Aim to build to a heavy set of 6 and 4 by the end.

If you fail at 3 reps on the final set, that’s okay. Conversely, if you get to 4 and have energy left, keep going until you reach failure.

WARM-UP

3 sets:

1:00 ski-erg

10 PVC pass thru

10 scap pull-ups

10 hollow rocks

1 set:

10 single-arm DB seated press/side (light)

10 seated DB strict press (light)

8 seated DB strict press (light-to-moderate)

– Your next weight should be your starting weight.

ACCESSORY – I

2 sets:

Max-rep wide-grip strict pull-ups

immediately into…

:30 double-DB bent over rows (35/50 lb)

– Rest 3:00 between sets