07.01.22

30
Jun

07.01.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

EMOM 8:

Min. 1 | 5 bench press

Min. 2 | 5 hang power cleans

– Rest 2:00

EMOM 8:

Min. 1 | 3 bench press

Min. 2 | 3 unbroken power cleans

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.

Use two barbells for this workout. Plan to use the same loading across for the first EMOM and then a heavier loading for the 2nd EMOM.

The loads for the bench press and cleans can and may be different, but you should only use (1) weight for each for each EMOM.

The first EMOM should be lighter. Use loads that let you move well, feel like you’re warming up, but don’t feel easy either. Your last set should look better than your first set.

For the second EMOM, add a little load to both barbells. These reps should be more challenging and tougher to maintain across the 4 rounds, but not so tough that you think you may fail.

WARM-UP

3 sets:

:20 bench press (empty bar)

:20 muscle clean (empty bar)

– Rest :10 between movements.

3 sets:

:20 bench press (light load)

:20 muscle clean (light load)

– Rest :10 between movements.

– Should be able to move for the entire :20

4 sets:

5 bench press

3 hang power cleans

2 unbroken power cleans

– Ret :30-1:00 between movements.

– Build in load to your starting weight.

ACCESSORY – I

Every 2:30 for 5 sets:

7 romanian deadlifts

– Stand on a plate for a deficit if necessary.

– Use a moderate load and focus on range of motion