07.02.22

1
Jul

07.02.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

5 sets for load:

12 front rack walking lunges

– Rest 2:00 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.

Take the bar from the floor. Perform 12 total walking lunges, alternating each leg (so 6 reps/leg by the end).

Start at a light-to-moderate load that feels easy for 12. Build from there in small-to-moderate jumps up to a heavy set of 12 reps.

WARM-UP

2 sets:

1:00 bike

20 walking lunge steps for max distance

10 single-leg RDLs/leg (unweighted)

10 alternating scorpion stretches

5 dive bomber push-ups

1 set:

10 front rack walking lunges (35/45 lb)

8 front rack walking lunges (light load)

8 front rack walking lunges (add 10-20 lb/side)

6 front rack walking lunges (add 10-20 lb/side)

– Use this weight for your first set.

ACCESSORY – I

3 sets:

10 strict toes-to-bars

15 GHD sit-ups

:30 weighted hip-extension hold

– Rest as needed between movements.